Elastic isometric neck retraction exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic isometric neck retraction )

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Name of exercise  Iso cerv retract w/elastic
Other names of exercise Elastic isometric neck retraction
Description of exercise Elastic isometric neck retraction exercise is a form of resistance training that targets the muscles in the neck and upper back. It involves using an elastic band or resistance band to provide resistance while performing a retraction movement of the neck. The exercise helps to improve posture, strengthen the neck muscles, and alleviate neck pain. It can also be used to prevent or reduce the risk of neck injuries. The elastic band provides a controlled resistance, allowing for a safe and effective workout. This exercise can be done anywhere and is suitable for people of all fitness levels. Regular practice of this exercise can lead to improved neck mobility and overall neck health.
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 middle of band around back of head.
  • Grasp ends of band in hands with elbows bent, and hold in front of head as shown.
  • Keep neck in a neutral position with chin slightly tucked inward.
  • Extend elbows, stretching the band in front.
  • Slowly return and repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise Static
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Retraction

    Benefits of exercise

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

  • Improves neck flexibility
  • Increases neck strength
  • Reduces neck pain
  • Improves posture
  • Helps prevent neck injuries
  • Improves blood circulation to the neck
  • Can be done anywhere
  • Can be modified for different fitness levels
  • Can be used as a warm-up or cool-down exercise
  • Can help alleviate tension headaches

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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

  • Elastic isometric neck retraction exercise should be avoided if you have any neck injuries or pain, as it can worsen the condition. It should also be avoided if you have a history of spinal disorders or osteoporosis. Pregnant women and individuals with high blood pressure should also avoid this exercise. If you experience dizziness, lightheadedness, or any discomfort while performing the exercise, stop immediately and consult a doctor. It is also not recommended for children under the age of 1
  • It is important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing medical conditions.

    • Precautions

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

  • Keep head and neck in neutral position
  • Do not strain neck muscles
  • Avoid jerky movements
  • Breathe normally
  • Use a comfortable surface to lie on
  • Do not hold breath
  • Keep shoulders relaxed
  • Do not overextend neck
  • Do not push head too far back
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • cervical spondylosis
  • whiplash injury
  • neck pain
  • tension headaches

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    Frequently asked questions

     

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