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

( Sitting neck backbend stretch )

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Name of exercise  Stretch cerv ext sit
Other names of exercise Sitting neck backbend stretch
Description of exercise The sitting neck backbend stretch is a simple yet effective exercise that targets the neck and upper back muscles. To perform this stretch, sit on the floor with your legs crossed and your back straight. Place your hands on the back of your head and gently tilt your head back, keeping your chin tucked in. You should feel a stretch in the front of your neck and upper back. Hold this position for 10-15 seconds, then release and repeat. This exercise helps to improve flexibility, relieve tension in the neck and upper back, and can also help to alleviate headaches and neck pain. It is important to perform this stretch slowly and carefully, avoiding any sudden or jerky movements.
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
  • Sit in chair with good back support.
  • Sit with proper posture.
  • Slowly bend neck backward stretching the muscles on the front part of neck.
  • Hold and return to start position.
  • Repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increases flexibility
  • Improves posture
  • Relieves tension in neck and shoulders
  • Reduces back pain
  • Stretches chest and shoulders
  • Improves spinal mobility
  • Enhances breathing
  • Relieves stress and anxiety
  • Improves circulation
  • Can help prevent 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 Sitting Neck Backbend Stretch exercise should be avoided if you have any neck or back injuries, such as herniated discs or spinal stenosis. It should also be avoided if you experience any pain or discomfort while performing the exercise. Additionally, if you have high blood pressure, glaucoma, or any other medical condition that may be aggravated by bending your head backwards, this exercise should be avoided. Pregnant women should also avoid this exercise as it can put too much strain on the abdominal muscles. If you are unsure about whether or not this exercise is safe for you, it is best to consult with a medical professional before attempting it.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Start with a gentle stretch and gradually increase the intensity
  • Keep your neck and back in a neutral position
  • Engage your core muscles to support your spine
  • Do not force your neck or back beyond their limits
  • Breathe deeply and evenly throughout the stretch
  • Stop if you feel any pain or discomfort
  • Consult a doctor before attempting the exercise if you have any existing neck or back injuries
  • Use proper form and technique
  • Do not hold the stretch for too long.

    • Helpful in Diseases

  • Neck pain
  • Back pain
  • Stress
  • Anxiety
  • Tension headaches
  • Cervical spondylosis
  • Whiplash injuries
  • Fibromyalgia
  • TMJ disorders
  • Frozen shoulder

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    Frequently asked questions

     

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