SINGLE BEST PHYSIOTHERAPY EXERCISE FOR WELL SHAPED CHEST FOR WOMEN

Single arm pec Stretch 

Benefit of exercise: To help maintain or increase length in the muscles at the front of the shoulder and chest. To help prevent forward rounding position of the shoulders. 

Equipment required: Any piece of fixed upright gym equipment that is as tall as you

Hints and tips:

Maintain neutral spine throughout movement 

Do not “bounce” stretch position – hold static position 

Repetition: 4 times to the left then 4 times to the right 

1 Starting position: 

Stand close to and facing the side of anytall gym equipment. Raise arm closest to equipment out to the side to shoulder height. Bend elbow to 90°,placing forearm on to the gym equipment.

2 Movement / Action: 

Walk both feet around, away from equipment leaving the forearm in position.Allow your trunk and head to follow the movement direction of your feet. Continue stepping feet around asfar as able keeping the arm in the same position.

3 Hold this position for 30 seconds: 

Return back to start position through the same movement line.

Lats stretch 

Benefit of exercise: to help maintain or increase length in the muscles at the front of the shoulder and chest. to help prevent forward rounding position of the shoulders.n Equipment required: Weights bench gym towel – folded to place under head

Hints and tips: 

Maintain neutral spine throughout movement 

Do not “bounce” stretch position – hold static position 

Repetition: 4

1 Starting position:Carefully lie on your back along the length of the bench with your knees bent and your feet resting on the bench, hip distance apart. Place folded towel under head to achieve neutral spine position.Shoulders should be resting on the bench.

2 Movement / action:Raise both arms up towards the ceiling, and then continue taking arms back towards your ears as far as possible, finishing with your upper arms resting on the end of the bench and your hands hanging off the bench. Watch your head position towards the end of the movement as it will be an effort to maintain your neutral spine during the stretch. Keep your chin level and not pointing up towards the ceiling.Hold this position for 30 seconds. Return back to startposition through the same movement line.