4 point neck turns exercise : How to do, Benefits, Side Effects, Uses, Precautions

( 4 point neck turns )

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Name of exercise  AROM quadruped cerv ext/rotn
Other names of exercise 4 point neck turns
Description of exercise The 4 point neck turns exercise is a simple yet effective way to improve neck mobility and flexibility. To perform this exercise, start by sitting tall with your shoulders relaxed and your chin slightly tucked in. Then, slowly turn your head to the right, trying to bring your chin as close to your right shoulder as possible without straining. Hold this position for a few seconds, then return to the starting position. Repeat on the left side. Next, tilt your head to the right, bringing your right ear towards your right shoulder. Hold for a few seconds, then return to the starting position. Repeat on the left side. This exercise can help alleviate neck pain and stiffness, and can be done daily for best results.
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
  • Safely position yourself on hands and knees.
  • Knees should be directly under hips, hands under shoulders, all shoulder width apart.
  • Lift head up, look side to side around the room.

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    Video Tutorial

     

    Body Part Neck, Hip, Knee, Shoulder, Elbow & Wrist
    Type of Muscles Cervical, Deltoid
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension, Circumduction

    Benefits of exercise

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

  • Improved range of motion
  • Strengthened neck muscles
  • Increased flexibility
  • Improved posture
  • Reduced neck pain
  • Improved balance
  • Improved coordination
  • Increased blood flow to neck muscles
  • Reduced tension and stiffness
  • Improved overall neck 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 4 point neck turns exercise is generally safe and beneficial for most people. However, there are certain situations where it should be avoided to prevent potential injury or discomfort. Firstly, if you have a pre-existing neck injury or condition such as whiplash or cervical spine issues, it is best to avoid this exercise as it may aggravate your condition. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop immediately and consult a healthcare professional. Pregnant women should also avoid this exercise, as the changing hormone levels and added weight can put strain on the neck and potentially cause injury. Lastly, if you have recently had surgery on your neck or spine, it is best to avoid this exercise until you have fully recovered and have been cleared by your doctor to resume physical activity.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use slow and controlled movements
  • Keep your neck and spine in a neutral position
  • Do not force your neck beyond its range of motion
  • Avoid jerky movements
  • Breathe steadily throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Keep your shoulders relaxed
  • Do not hold your breath
  • Consult a professional trainer if you have any neck or spine injuries

    • Helpful in Diseases

  • arthritis
  • spondylosis
  • neck pain
  • stiff neck

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    Frequently asked questions

     

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