Isometric neck back and lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric neck back and lift )

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Name of exercise  Iso cerv ext w/elastic
Other names of exercise Isometric neck back and lift
Description of exercise Isometric neck back and lift exercises are a type of strength training exercise that focus on the muscles in the neck, upper back, and shoulders. These exercises involve holding a static position for a period of time, rather than performing repetitive movements. Isometric exercises can help improve posture, increase muscle strength and endurance, and reduce the risk of neck and back pain. To perform an isometric neck back and lift exercise, you would typically stand with your back against a wall and push your head and shoulders back into the wall, holding the position for a set amount of time. This exercise can be modified to target specific areas of the neck and back, and can be done with or without equipment.
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.
  • Sit and loop elastic around head.
  • Hold weight in hand.
  • Lift arm up and out to side, keeping head still.
  • Lower arm and repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical, Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise Static
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Rotation, Duction, Retraction, Elevation

    Benefits of exercise

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

  • Increased neck and back strength
  • Improved posture
  • Reduced risk of neck and back injuries
  • Increased stability and balance
  • Improved overall body coordination
  • Increased muscle endurance
  • Improved range of motion
  • Reduced tension and stiffness in neck and back muscles
  • Improved blood circulation
  • Increased energy and alertness

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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

  • Isometric neck, back, and lift exercises are generally safe for most people, but there are certain situations in which they should be avoided. These include:Recent injuries: If you have recently injured your neck, back, or any other part of your body, it is best to avoid isometric exercises until you have fully recovered. These exercises can put strain on injured muscles and may impede the healing process.
  • Severe pain: If you are experiencing severe pain in your neck or back, it is important to avoid isometric exercises. These exercises can exacerbate the pain and potentially cause further injury.
  • Chronic conditions: If you have a chronic condition such as arthritis or osteoporosis, it is best to consult with your doctor before attempting any isometric exercises. They may recommend modifications or alternative exercises to ensure your safety.
  • Pregnancy: Pregnant women should avoid isometric exercises, especially those that involve lifting heavy weights. These exercises can put strain on the abdominal muscles and may not be safe for the baby.
  • High blood pressure: Isometric exercises can cause a temporary increase in blood pressure. If you have high blood pressure, it is best to avoid these exercises or consult with your doctor before attempting them.It is always important to listen to your body and stop any exercise if you experience pain or discomfort. If you are unsure about whether isometric exercises are safe for you, consult with your doctor or a certified fitness professional for personalized advice.

    • 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
  • Avoid sudden jerky movements
  • Keep your neck and back in a neutral position
  • Do not hold your breath while performing the exercise
  • Use proper form and technique
  • Start with low intensity and gradually increase as you get comfortable
  • Do not overexert yourself
  • Stop immediately if you experience any pain or discomfort
  • Keep your head and neck supported at all times
  • Consult a doctor if you have any pre-existing neck or back injuries.

    • Helpful in Diseases

  • Neck pain
  • Back pain
  • Neck stiffness
  • Herniated disc
  • Scoliosis
  • Spinal stenosis
  • Osteoarthritis of the neck and back
  • Cervical radiculopathy
  • Degenerative disc disease
  • Whiplash
  • Muscle strain or tension in the neck and back

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    Frequently asked questions

     

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