Stretch cerv sidebend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Stretch cerv sidebend )

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Name of exercise  Stretch cerv sidebend
Other names of exercise Stretch cerv sidebend
Description of exercise Stretch cerv sidebend is a simple exercise that helps to improve flexibility and mobility in the neck and upper back. To perform this exercise, sit on a chair with your feet flat on the ground and your hands resting on your thighs. Slowly tilt your head to one side, bringing your ear towards your shoulder while keeping your shoulders relaxed. Hold this stretch for 10-15 seconds and then return to the starting position. Repeat on the other side. This exercise helps to release tension and tightness in the neck and upper back, promoting better posture and reducing the risk of neck and shoulder pain. It can also help to improve range of motion and alleviate stiffness in the neck.
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
  • Place child on their back.
  • Place one hand on left shoulder and other hand on the left side of head.
  • Gently tilt their head to the right until a gentle stretch is felt.
  • Hold and repeat.
  • Repeat to the left side.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise Infant (Pedia)
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Flexion, Extension, Abduction, Adduction, 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 tension in neck and shoulders
  • Strengthened core muscles
  • Improved posture
  • Increased blood flow to muscles
  • Improved balance and coordination
  • Reduced risk of injury
  • Improved athletic performance
  • Relief from 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 Stretch cerv sidebend exercise should be avoided if you have any pre-existing neck or shoulder injuries, such as a herniated disc or rotator cuff tear. This exercise puts strain on these areas and can worsen the injury. It should also be avoided if you experience any pain or discomfort during the exercise. Additionally, if you have a history of dizziness or vertigo, this exercise may aggravate these symptoms. It is also not recommended for pregnant women, as it can put pressure on the abdomen and potentially harm the baby. If you are unsure about whether this exercise is safe for you, it is best to consult with a medical professional before attempting it.

    • 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
  • Start with small movements and gradually increase the range of motion
  • Keep your neck and spine in a neutral position
  • Engage your core muscles to maintain stability
  • Breathe deeply and evenly throughout the exercise
  • Avoid overstretching or pushing your body beyond its limits
  • Stop immediately if you feel any pain or discomfort
  • Use proper form and technique to avoid injury
  • Do not hold your breath while performing the exercise
  • Consult with a professional trainer or doctor if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • low back pain
  • neck pain
  • scoliosis
  • herniated disc
  • spinal stenosis
  • osteoporosis
  • fibromyalgia
  • multiple sclerosis
  • arthritis
  • ankylosing spondylitis

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    Frequently asked questions

     

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