Neck extend dynamic isometric sitting with elastic exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Neck extend dynamic isometric sitting with elastic )

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Name of exercise  Resist dynam-iso cerv ext sit w/Elastic
Other names of exercise Neck extend dynamic isometric sitting with elastic
Description of exercise Neck extend dynamic isometric sitting with elastic exercise is a stretching exercise that targets the muscles in the neck and upper back. It involves sitting in an upright position with an elastic band looped around the back of the head and held in both hands. The exercise is performed by gently pulling the band downwards while simultaneously extending the neck and looking upwards. This creates an isometric contraction in the neck muscles, which helps to improve flexibility and range of motion. The elastic band adds resistance to the movement, making it more challenging and effective. This exercise can help alleviate tension and stiffness in the neck and upper back, and can be beneficial for those who spend long hours sitting at a desk or computer.
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
  • Sit in chair leaning slightly forward with a loop a band of securely attached on one end and other end looped around back of head.
  • Keep back and neck straight and lean backward slightly about 3-4 inches.
  • Hold for a few seconds, slowly 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 Static
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Rotation

    Benefits of exercise

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

  • Improved neck flexibility
  • Increased muscle strength
  • Reduced neck pain
  • Improved posture
  • Enhanced blood circulation
  • Increased range of motion
  • Improved balance
  • Reduced tension and stress in neck and shoulders
  • Improved overall neck and shoulder mobility
  • Reduced risk of neck injuries

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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

  • Neck extend dynamic isometric sitting with elastic exercise should be avoided if you have any neck or spine injuries, such as a herniated disc or pinched nerve. It should also be avoided if you have any recent neck or shoulder surgery or if you are experiencing severe neck pain or headaches. Additionally, if you have a history of dizziness or vertigo, it is best to avoid this exercise as it can exacerbate these symptoms. If you are pregnant or have any other medical conditions that could be aggravated by this exercise, it is important to consult with your doctor before attempting it. It is always better to err on the side of caution and choose a different exercise that is more suitable for your individual needs.

    • Precautions

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

  • Use a resistance band or elastic band that is appropriate for your strength level.
  • Make sure the band is securely attached to a stable object or held by a partner.
  • Keep your neck and spine in a neutral position throughout the exercise.
  • Avoid jerky or sudden movements.
  • Start with a small range of motion and gradually increase as you become more comfortable with the exercise.
  • Do not push or pull too hard on the band, as this can strain your neck muscles.
  • Breathe evenly and do not hold your breath.
  • Stop immediately if you feel any pain or discomfort.
  • Consult with a healthcare professional before starting this exercise if you have any neck or spine injuries.
  • Always warm up before performing this exercise and cool down afterwards.

    • Helpful in Diseases

  • Neck pain
  • Arthritis
  • Fibromyalgia
  • Cervical spondylosis
  • Whiplash injuries
  • Tension headaches
  • Cervical radiculopathy

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    Frequently asked questions

     

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