Supine elastic neck twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine elastic neck twist )

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Name of exercise  Resist cerv rotn supine w/elastic
Other names of exercise Supine elastic neck twist
Description of exercise Supine elastic neck twist exercise is a stretching exercise that targets the neck muscles. It involves lying on your back with your knees bent and feet flat on the ground. Place an elastic band around your head and hold each end with your hands. Slowly rotate your head to one side, pulling the elastic band gently to increase the stretch. Hold for a few seconds and then return to the starting position. Repeat on the other side. This exercise helps to improve flexibility and range of motion in the neck, relieve tension and stiffness, and can also help with neck pain and headaches. It should be performed slowly and with control to avoid any strain or discomfort.
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
  • Attach elastic to secure object at floor level.
  • Lie on back.
  • Loop elastic around forehead.
  • Turn head away from elastic.
  • Return to start position and repeat.
  • Repeat sets to other direction.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension

    Benefits of exercise

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

  • Improved neck flexibility
  • Reduced neck stiffness
  • Increased range of motion
  • Improved posture
  • Reduced tension in neck muscles
  • Improved blood flow to the neck
  • Reduced risk of neck injuries
  • Strengthened neck muscles
  • Improved overall balance
  • Reduced tension headaches

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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 supine elastic neck twist exercise should be avoided if you have any pre-existing neck injuries or conditions such as cervical disc herniation, whiplash, or osteoarthritis. It is also not recommended if you experience any pain or discomfort in your neck during the exercise. Additionally, if you have a history of dizziness or vertigo, it is best to avoid this exercise as it involves twisting the neck, which can aggravate these symptoms. Pregnant women should also avoid this exercise as it can put pressure on the abdomen. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions.

    • Precautions

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

  • It may be helpful to have head resting on small pillow so the neck is lightly bent forward.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Whiplash injury
  • Tension headaches
  • Fibromyalgia
  • Osteoarthritis
  • Rheumatoid arthritis
  • Cervical disc herniation
  • Muscle strain or sprain
  • Torticollis

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    Frequently asked questions

     

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