Table neck sidebend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Table neck sidebend )

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Name of exercise  Stretch cerv sidebend arm stable
Other names of exercise Table neck sidebend
Description of exercise Table neck sidebend is a simple and effective exercise that targets the muscles of the neck and upper back. It can be done using a sturdy table or desk as a prop. To perform this exercise, sit on a chair facing the table and place one hand on the table while keeping the other hand behind your head. Slowly tilt your head towards the hand on the table, feeling a stretch on the opposite side of your neck. Hold for a few seconds and then return to the starting position. This exercise helps improve neck flexibility, alleviate tension, and reduce neck pain. It is also a great way to strengthen the muscles that support good posture.
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
  • Stand with one arm holding on to secure object such as table.
  • Bend head to the opposite side gently stretching muscles on side of neck.
  • Repeat to other side.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical, Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Lateral flexion, Rotation, Circumduction, Abduction, Adduction, Extension, Elevation

    Benefits of exercise

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

  • Improved neck mobility
  • Strengthened neck muscles
  • Reduced neck pain
  • Improved posture
  • Increased range of motion
  • Improved balance
  • Reduced tension headaches
  • Improved spinal alignment
  • Improved coordination
  • Improved overall neck function

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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

  • Table neck sidebend exercise should be avoided if you have any neck injuries or pain, as it could worsen the condition. It should also be avoided if you have a history of spinal problems or any underlying medical conditions that could be aggravated by this exercise. Pregnant women and individuals with high blood pressure should also avoid this exercise. If you experience dizziness, numbness, or tingling during the exercise, stop immediately and consult a doctor. It is important to listen to your body and not push yourself beyond your limits. If you are unsure about your ability to perform this exercise safely, 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)

  • Keep shoulder down on the side of the arm holding table.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Herniated disc
  • Whiplash
  • Muscle tension
  • Stiff neck
  • Torticollis
  • Cervical radiculopathy
  • Cervical strain
  • Cervical osteoarthritis

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    Frequently asked questions

     

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