Neck bend at wall exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Neck bend at wall )

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Name of exercise  AROM cerv flx at wall w/ball
Other names of exercise Neck bend at wall
Description of exercise The neck bend at wall exercise is a simple and effective way to stretch and strengthen the muscles in the neck and upper back. To perform this exercise, stand facing a wall with your feet hip-width apart. Place your hands on the wall at shoulder height, and gently press your forehead against the wall. Slowly lower your chin towards your chest, keeping your back straight. Hold this position for a few seconds, then slowly lift your head back up to the starting position. Repeat this movement for several reps, focusing on keeping your neck and shoulders relaxed. This exercise can help improve flexibility, relieve tension, and promote better posture in the neck and upper back.
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
  • Stand facing wall.
  • Place ball against wall at forehead level.
  • Position forehead on ball.
  • Slowly bend neck forward as shown.
  • 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 AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Rotation, Circumduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced neck pain
  • Strengthened neck muscles
  • Improved posture
  • Increased blood flow to neck
  • Reduced tension and stiffness in neck
  • Improved balance and coordination
  • Reduced risk of neck injuries
  • Improved overall neck mobility

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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

  • Neck bend at wall exercise should be avoided if you have any existing neck injuries or conditions such as cervical spondylosis, herniated disc, neck pain, or stiffness. It is also not recommended for individuals with high blood pressure, heart problems, or vertigo. Pregnant women should also avoid this exercise as it can put pressure on the neck and potentially harm the baby. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a doctor. It is important to listen to your body and not push yourself beyond your limits. Always consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions.

    • 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
  • Start with slow and controlled movements
  • Keep your neck in a neutral position
  • Do not force the stretch
  • Stop if you feel any pain or discomfort
  • Avoid jerky movements
  • Keep your back straight and shoulders relaxed
  • Do not hold your breath
  • Gradually increase the range of motion
  • Do not overstretch the neck muscles

    • Helpful in Diseases

  • Neck pain
  • Spondylosis
  • Cervical radiculopathy
  • Herniated disc
  • Whiplash
  • Osteoarthritis
  • Rheumatoid arthritis
  • Cervical dystonia
  • Tension headaches
  • Migraines
  • Fibromyalgia
  • Cervical spinal stenosis
  • Cervical strain or sprain
  • Torticollis
  • Cervical spondylolisthesis
  • Cervical myofascial pain syndrome

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    Frequently asked questions

     

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