Elbow forward neck stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elbow forward neck stretch )

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Name of exercise  Stretch cerv flx prone on elbow
Other names of exercise Elbow forward neck stretch
Description of exercise The elbow forward neck stretch is a simple and effective exercise that targets the muscles in the neck and upper back. To perform this exercise, stand or sit with your feet shoulder-width apart and your arms relaxed at your sides. Slowly bring one arm up and over your head, placing your hand on the opposite side of your head. Gently pull your head towards your shoulder until you feel a stretch in the side of your neck. Hold for 10-15 seconds, then release and repeat on the other side. This exercise helps to improve flexibility and relieve tension in the neck and upper back, making it a great stretch for those who sit at a desk for long periods of time.
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 face down propped up on elbows.
  • Bend head and neck downward.
  • Arch upper back toward ceiling.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Neck, Chest
    Type of Muscles Cervical, Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise __
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Reposition

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Reduced neck pain
  • Relaxed shoulder muscles
  • Improved blood circulation
  • Reduced tension in the neck and shoulders
  • Improved range of motion
  • Increased relaxation
  • Decreased risk of injury
  • Improved overall neck and shoulder 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 Elbow Forward Neck Stretch exercise should be avoided if you have any neck or shoulder injuries, such as a strained muscle or a pinched nerve. It should also be avoided if you have any chronic neck pain or stiffness, as this exercise can put strain on the neck muscles and potentially worsen your condition. If you have any existing medical conditions, it is best to consult with your doctor before attempting this exercise. Additionally, if you experience any dizziness or discomfort while performing this stretch, stop immediately and seek medical advice. It is important to listen to your body and avoid this exercise if it causes any pain or discomfort.

    • Precautions

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

  • Avoid jerky movements
  • Do not force the stretch
  • Keep the shoulders relaxed
  • Breathe deeply
  • Do not arch the back
  • Do not strain the neck
  • Use slow and controlled movements
  • Stop if you feel pain
  • Keep the head in line with the spine
  • Do not overstretch

    • Helpful in Diseases

  • Neck pain
  • Tension headaches
  • Whiplash
  • Cervical spondylosis
  • Pinched nerve in the neck
  • Cervical radiculopathy
  • Torticollis
  • Muscle strain in the neck
  • Cervical disc herniation

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    Frequently asked questions

     

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