Chin tuck neck rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Chin tuck neck rotation )

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Name of exercise  Stretch upper cerv rot sit (chin tuck w/rotn)
Other names of exercise Chin tuck neck rotation
Description of exercise Chin tuck neck rotation is a simple exercise that can help improve neck mobility and relieve tension in the neck and upper back muscles. To perform this exercise, start by sitting or standing with your back straight and shoulders relaxed. Then, gently tuck your chin towards your chest, keeping your head in a neutral position. Slowly rotate your head to the right, looking over your shoulder, and hold for a few seconds before returning to the center. Repeat on the left side. This exercise can be repeated several times a day to help improve posture, reduce neck pain, and increase range of motion in the neck.
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
  • Tuck chin inward.
  • Bend neck back maintaining chin tuck.
  • Slightly rotate head from side to side.

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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 Medium
    Direction of Exercise Extenstion, Rotation
    Type of Action Rotation, Flexion, Retraction

    Benefits of exercise

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

  • Improved posture
  • Increased range of motion
  • Strengthened neck muscles
  • Reduced neck and shoulder pain
  • Improved balance and coordination
  • Improved breathing
  • Reduced tension headaches
  • Improved spine alignment
  • Improved jaw alignment
  • Improved appearance of double chin

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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 Chin tuck neck rotation exercise should be avoided if you have any neck injuries or pain, such as whiplash or a pinched nerve. It should also be avoided if you have any conditions that affect your spine, such as osteoporosis or spinal stenosis. If you experience dizziness, vertigo, or nausea while performing this exercise, you should stop immediately and consult with a healthcare professional. Additionally, if you have any recent surgeries or medical procedures on your neck or spine, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor. It is always important to listen to your body and avoid any exercises that cause discomfort or pain.

    • Precautions

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

  • Start with slow and controlled movements
  • Avoid jerky or sudden movements
  • Keep your neck and spine aligned
  • Do not push your head too far back
  • Do not strain your neck muscles
  • Keep your shoulders relaxed
  • Breathe normally throughout the exercise
  • Stop immediately if you experience any pain or discomfort
  • Do not hold your breath
  • Do not overextend your neck.

    • Helpful in Diseases

  • Cervical spondylosis
  • Neck pain
  • Whiplash injury
  • Herniated disc
  • Pinched nerve
  • Cervical radiculopathy
  • TMJ disorders
  • Tension headaches
  • Migraines
  • Torticollis

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    Frequently asked questions

     

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