PJR Pullovers are a type of exercise that can help improve upper body expansion. This movement is simple and does not require any special equipment. All you need is a light weight or even just your own body weight. The exercise is done by lying on your back with your arms extended above your chest, then slowly lowering your arms behind your head and bringing them back up.
When you perform a PJR Pullover, your chest muscles stretch and contract. This helps increase the flexibility of your ribcage and the muscles around your upper body. Over time, this stretching and contracting can make your chest feel more open and your breathing deeper. Many people notice that their shoulders feel looser and their posture improves after doing these pullovers regularly.
The movement also works the muscles in your back and arms. As you lower your arms behind your head, your lats and triceps are engaged. This helps build strength and endurance in these areas. Stronger muscles in your upper body can support better movement and make daily activities easier.
Another benefit of PJR Pullovers is that they can help with lung capacity. When your chest expands more easily, your lungs have more room to fill with air. This can be helpful for people who want to improve their breathing, especially during exercise or sports.
It is important to move slowly and focus on your breathing while doing PJR Pullovers. Moving too fast or using too much weight can cause strain. Start with a light weight or no weight at all, and increase gradually as you feel more comfortable.
People of all ages and fitness levels can try PJR Pullovers. They are a gentle way to work on upper body expansion without putting too much stress on your joints. Adding this exercise to your routine a few times a week can make a noticeable difference in how your upper body feels and moves.
Sources
https://www.healthline.com/health/exercise-fitness/pullover-exercise
https://www.verywellfit.com/pullover-exercise-3120707
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670
