Elastic head turn exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic head turn )

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Name of exercise  Resist cerv rotn w/elastic
Other names of exercise Elastic head turn
Description of exercise The Elastic Head Turn exercise is a simple movement that involves turning the head from side to side in a slow and controlled manner. This exercise helps to improve flexibility and mobility in the neck and upper back muscles. It also helps to release tension and stiffness in these areas, which can be caused by prolonged sitting or poor posture. To perform this exercise, one should sit or stand with a straight back and slowly turn the head to one side, holding for a few seconds before returning to the starting position. This movement can be repeated several times on each side, gradually increasing the range of motion.
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 with good posture.
  • Loop elastic around head, just above ear.
  • Hold elastic in hand.
  • Looking straight ahead turn head away from hand.
  • Return to start position.
  • Repeat sets on other side.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Rotation, Extension, Flexion, Circumduction

    Benefits of exercise

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

  • Improved neck mobility
  • Increased blood flow to the neck
  • Reduced neck pain
  • Strengthened neck muscles
  • Improved posture
  • Increased range of motion
  • Improved balance and coordination
  • Reduced tension and stiffness in neck and shoulders
  • Improved flexibility in neck and upper back
  • Improved overall neck and spine 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 Elastic head turn exercise should be avoided in certain situations to prevent injury or exacerbation of existing conditions. These include:Recent neck or back injury: If you have recently injured your neck or back, it is best to avoid this exercise until you have fully recovered. The elastic resistance may put strain on the injured area and hinder the healing process.
  • Severe neck or back pain: If you are experiencing severe neck or back pain, it is not recommended to perform this exercise as it may aggravate the pain.
  • Neck or spinal conditions: If you have any pre-existing neck or spinal conditions such as herniated discs or spinal stenosis, it is best to consult with a healthcare professional before attempting this exercise.
  • Dizziness or vertigo: If you experience dizziness or vertigo, the elastic head turn exercise should be avoided as it involves rapid head movements that can worsen these symptoms.
  • High blood pressure: This exercise can increase blood pressure, so individuals with high blood pressure should avoid it.In general, it is important to listen to your body and avoid this exercise if it causes any discomfort or pain. Consulting with a healthcare professional before starting any new exercise routine is always recommended.

    • 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
  • Use a comfortable and stable chair or surface
  • Keep your neck and spine in a neutral position
  • Start with slow and controlled movements
  • Do not push your head beyond its range of motion
  • Breathe deeply and regularly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Avoid jerky or sudden movements
  • Do not hold your breath while performing the exercise
  • Consult a doctor or physical therapist if you have any neck or spine injuries.

    • Helpful in Diseases

  • Torticollis
  • Cervical spondylosis
  • Whiplash
  • Cervical dystonia

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    Frequently asked questions

     

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