Backlying neck sidebend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Backlying neck sidebend )

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Name of exercise  Stretch cerv sidebend supine
Other names of exercise Backlying neck sidebend
Description of exercise Backlying neck sidebend exercise is a simple and effective exercise that targets the muscles on the side of the neck. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Place one hand behind your head and gently pull your head towards your shoulder, while keeping your other hand on your chest to prevent any movement. Hold this position for a few seconds and then return to the starting position. Repeat on the other side. This exercise helps to improve neck mobility, reduce neck pain and tension, and strengthen the neck muscles. It can also be modified by using resistance bands or weights for added intensity.
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
  • Lie on back.
  • Place right hand on top of head.
  • Gently bend head to one side, stretching the opposite side of neck and hold.
  • 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 __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Extension, Rotation, Retraction

    Benefits of exercise

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

  • Improved neck mobility
  • Increased range of motion
  • Strengthened neck muscles
  • Improved posture
  • Reduced neck pain
  • Increased blood circulation to neck
  • Improved balance
  • Improved coordination
  • Reduced risk of neck injuries
  • Improved overall neck function

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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 backlying neck sidebend exercise should be avoided if you have any pre-existing neck injuries or conditions such as cervical spine instability, disc herniation, or spinal stenosis. It should also be avoided if you experience pain or discomfort while performing the exercise. If you have a history of dizziness or vertigo, it is important to consult with a healthcare professional before attempting this exercise. Pregnant women should also avoid this exercise as it may put pressure on the abdomen. Additionally, if you have any recent surgery or trauma to the neck or spine, it is best to avoid this exercise until you have fully recovered and cleared by a medical professional.

    • 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 a mat or soft surface to avoid any injuries
  • Keep your neck and spine in a neutral position
  • Avoid any sudden or jerky movements
  • Do not force the stretch beyond your comfort level
  • Breathe deeply and slowly throughout the exercise
  • Keep your shoulders relaxed and avoid hunching them
  • Engage your core muscles to support your spine
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any neck or spine injuries.

    • Helpful in Diseases

  • Neck pain
  • Neck stiffness
  • Cervical spondylosis
  • Cervical radiculopathy
  • Torticollis
  • Whiplash injuries
  • Cervical disc herniation
  • Cervical strain or sprain
  • Cervical osteoarthritis
  • Cervical facet joint dysfunction

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    Frequently asked questions

     

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