Sitting chin tuck extend stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting chin tuck extend stretch )

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Name of exercise  Stretch cerv ext w/chintuck
Other names of exercise Sitting chin tuck extend stretch
Description of exercise The sitting chin tuck extend stretch exercise is a simple but effective neck stretch that can help alleviate tension and stiffness in the neck and upper back. To perform this exercise, sit in a comfortable position with your feet flat on the ground and your spine straight. Begin by gently tucking your chin towards your chest, feeling a stretch in the back of your neck. Hold this position for a few seconds, then slowly release and extend your chin upwards, looking towards the ceiling. You should feel a stretch in the front of your neck. Hold for a few seconds, then repeat the movement for a few repetitions. This exercise can help improve posture, relieve 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
  • Sit in chair with good back support.
  • Maintain proper posture.
  • Tuck chin in.
  • Bend neck back, keeping the chin tuck.
  • Return to start position and 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 Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Retraction, Extension

    Benefits of exercise

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

  • Improved posture
  • Increased neck flexibility
  • Reduced neck and shoulder pain
  • Strengthened neck muscles
  • Improved blood circulation
  • Reduced tension headaches
  • Improved breathing
  • Improved balance
  • Reduced risk of neck injuries
  • Improved overall spinal health

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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 chin tuck extend stretch exercise is generally safe for most people to do, but there are certain situations where it may be best to avoid this exercise or modify it to suit your needs. These include:Recent neck or spine injury: If you have recently injured your neck or spine, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on the best course of action for your specific injury.
  • Severe neck pain: If you are experiencing severe neck pain, it is best to avoid this exercise until the pain has subsided. You may want to try gentler stretches or consult with a healthcare professional for other treatment options.
  • History of neck surgery: If you have had neck surgery in the past, it is important to consult with your surgeon or physical therapist before attempting this exercise. They can advise you on any modifications that may be necessary to avoid further injury.
  • Dizziness or vertigo: If you experience dizziness or vertigo when moving your head, it is best to avoid this exercise as it may exacerbate these symptoms. Consult with a healthcare professional for alternative exercises that may be more suitable for you.
  • Osteoporosis or osteopenia: If you have been diagnosed with osteoporosis or osteopenia, it is important to avoid any exercises that put excessive strain on your neck or spine. Consult with a healthcare professional for alternative exercises that may be safer for you.In general, if you experience any discomfort or pain while doing the Sitting chin tuck extend stretch exercise, it is best to stop and consult with a healthcare professional for guidance. It is always important to listen to your body and modify exercises as needed to prevent injury.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper posture throughout the exercise
  • Keep your neck and shoulders relaxed
  • Perform the exercise slowly and controlled
  • Do not force your neck into an uncomfortable position
  • Stop if you experience any pain or discomfort
  • Avoid jerky movements
  • Breathe regularly and deeply
  • Do not hold your breath during the exercise
  • Consult a doctor if you have any neck or spine injuries.

    • Helpful in Diseases

  • Cervical spondylosis
  • Tension headaches
  • Neck pain
  • Whiplash injuries

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    Frequently asked questions

     

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