Duck bill stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Duck bill stretch )

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Name of exercise  Stretch finger intrinsics
Other names of exercise Duck bill stretch
Description of exercise Duck bill stretch is a simple and effective exercise that targets the muscles in the back of the neck and upper back. To perform this stretch, sit or stand with your back straight and your shoulders relaxed. Begin by tucking your chin towards your chest, as if you were trying to make a “double chin.” Then, slowly tilt your head back and look up towards the ceiling, while keeping your chin tucked. You should feel a stretch in the back of your neck and upper back. Hold this position for 10-15 seconds, then return to the starting position. Repeat 3-5 times for a good stretch and release of tension in the neck and upper back. This exercise can help improve posture, reduce neck and shoulder pain, and increase flexibility in the neck and upper back muscles.
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
  • Begin with fingers and thumb as shown.
  • Place other hand over fingers and thumb.
  • Gently stretch fingers and thumb together.
  • Repeat.

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    Video Tutorial

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    Body Part Hand
    Type of Muscles __
    Category of Exercise __
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Eversion, Abduction

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened core muscles
  • Increased range of motion
  • Improved posture
  • Reduced risk of injury
  • Improved balance and coordination
  • Improved muscle endurance
  • Improved blood circulation
  • Improved athletic performance
  • Reduced back pain

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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 duck bill stretch is a popular exercise that involves stretching the muscles in the neck and shoulders. While this exercise can be beneficial for many people, there are certain situations when it should be avoided. Firstly, individuals who have a history of neck or shoulder injuries should avoid this exercise as it can put strain on these areas and worsen the injury. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and potentially harm the baby. Additionally, if you experience any pain or discomfort while performing the duck bill stretch, it is best to stop and consult a medical professional. People with certain medical conditions such as arthritis or osteoporosis should also avoid this exercise as it can exacerbate their symptoms. Overall, it is important to listen to your body and avoid the duck bill stretch if it causes any discomfort or if you have any underlying medical conditions that could be aggravated by this exercise.

    • Precautions

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

  • Warm up properly before attempting the stretch
  • Avoid overstretching or pushing beyond your limits
  • Keep your back straight and shoulders relaxed
  • Breathe slowly and deeply throughout the stretch
  • Do not force your neck or head into an uncomfortable position
  • Stop immediately if you feel any sharp pain or discomfort
  • Keep your feet firmly planted on the ground
  • Do not hold your breath or tense your muscles
  • Take breaks and do not hold the stretch for too long
  • Consult a doctor if you have any pre-existing neck or back injuries.

    • Helpful in Diseases

  • plantar fasciitis
  • Achilles tendonitis
  • shin splints
  • heel pain
  • ankle pain

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    Frequently asked questions

     

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