Face up chin tuck rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Face up chin tuck rotation )

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Name of exercise  Stretch upper cerv rot supine(chin tuck w/rotn)
Other names of exercise Face up chin tuck rotation
Description of exercise The face up chin tuck rotation exercise is a simple and effective exercise that targets the muscles in the neck and upper back. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head and tuck your chin towards your chest. Slowly rotate your head to the right, keeping your chin tucked, and hold for a few seconds before returning to the center. Repeat on the left side. This exercise helps to improve posture, reduce neck and shoulder tension, and strengthen the muscles in the neck and upper back. It can also be done sitting or standing for added variation.
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
  • Lie on back with shoulders and head off edge of bed.
  • Support head with arm.
  • Tuck chin inward, and tilt head back.
  • Slightly rotate head side to side.
  • Return head back to neutral position using arm.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    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
  • Strengthened neck muscles
  • Reduced neck pain
  • Improved range of motion
  • Increased blood flow to the neck
  • Improved breathing
  • Reduced tension in the neck and shoulders
  • Improved appearance of the jawline
  • Improved balance and coordination
  • Reduced risk of injury

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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 face up chin tuck rotation exercise should be avoided if you have any neck or spine injuries, such as a herniated disc or whiplash. It should also be avoided if you have any conditions that affect your balance or coordination, as this exercise involves moving your head and neck. Additionally, if you experience any pain or discomfort while performing this exercise, you should stop immediately and consult with a healthcare professional. It is also not recommended to do this exercise if you are pregnant or have recently had surgery on your neck or spine. If you are unsure if this exercise is safe for you, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Consult with a healthcare professional before starting the exercise
  • Start slowly and gradually increase the intensity
  • Keep the neck and spine in a neutral position
  • Do not strain or force the neck during the movement
  • Keep the shoulders relaxed
  • Breathe evenly throughout the exercise
  • Do not let the head drop too far back
  • Avoid jerky or sudden movements
  • Stop if you experience any pain or discomfort
  • Do not continue the exercise if you have a neck or spine injury

    • Helpful in Diseases

  • Neck pain
  • Whiplash injury
  • Cervical spondylosis
  • Cervical radiculopathy
  • Tension headaches
  • Temporomandibular joint (TMJ) dysfunction
  • Forward head posture
  • Postural kyphosis
  • Cervical dystonia
  • Torticollis
  • 1Cervical disc herniation
  • 1
  • Cervical stenosis
  • 1
  • Cervicogenic dizziness
  • 1
  • Myofascial pain syndrome
  • 1
  • Fibromyalgia.

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    Frequently asked questions

     

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