Backward neck stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backward neck stretch )

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Name of exercise  Stretch cerv ext sit w/over pressure
Other names of exercise Backward neck stretch
Description of exercise Backward neck stretch is a simple exercise that helps to improve the flexibility and mobility of the neck muscles. To perform this exercise, sit or stand with your back straight and shoulders relaxed. Slowly tilt your head backwards, trying to touch your chin to your chest. Hold this position for a few seconds and then slowly return to the starting position. Repeat this movement for a few times, making sure to keep your shoulders relaxed and not to strain your neck. This exercise helps to stretch the muscles in the back of the neck, relieving tension and stiffness. It can also help to improve posture and reduce neck pain.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Place palm against forehead.
  • Gently push head backwards, as shown.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Retraction, Extension, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved flexibility
  • Reduced tension in neck muscles
  • Increased range of motion
  • Improved posture
  • Reduced risk of neck pain
  • Improved blood circulation
  • Relieved stiffness in neck
  • Improved mobility in neck joints
  • Reduced risk of headaches
  • Improved relaxation in neck muscles

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The backward neck stretch exercise should be avoided if you have any neck or spine injuries or conditions, such as a herniated disc, spinal stenosis, or osteoporosis. It should also be avoided if you experience any pain or discomfort during the exercise. If you have a history of neck or shoulder injuries, it is best to consult with a healthcare professional before attempting this exercise. Additionally, pregnant women should avoid this exercise as it can put strain on the neck and back muscles. If you are unsure about whether or not this exercise is appropriate for you, it is always best to err on the side of caution and seek professional advice.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Avoid jerky movements
  • Start with gentle stretches
  • Do not overstretch
  • Keep your shoulders relaxed
  • Breathe deeply
  • Do not strain your neck
  • Stop if you feel any pain
  • Hold the stretch for a few seconds
  • Keep your head in a neutral position
  • Do not force your head beyond its natural range of motion

    • Helpful in Diseases

  • neck pain
  • stiff neck
  • cervical spondylosis
  • whiplash injuries
  • cervical radiculopathy

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    Frequently asked questions

     

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