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

( Neck sidebend dynamic isometric sidebend sitting with elastic )

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Name of exercise  Resist dynam-iso cerv sidebend sit w/Elastic
Other names of exercise Neck sidebend dynamic isometric sidebend sitting with elastic
Description of exercise Neck sidebend dynamic isometric standing with elastic exercise is a strength training exercise that targets the muscles in the neck and upper back. It involves standing with an elastic band looped around the head and holding onto the ends with each hand. From this position, the head is tilted to one side while maintaining tension on the band, and then returned to the starting position. This exercise can be performed dynamically, with controlled repetitions, or isometrically, by holding the head in the bent position for a set amount of time. It helps to improve neck and upper back strength, stability, and range of motion, making it beneficial for those with neck pain or stiffness.
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 with band securely attached on one end and other end looped around head.
  • Keep back and neck straight and lean away from the pull slightly, about 3-4 inches.
  • Hold for a few seconds, slowly return to start position and repeat.
  • Repeat on other side.

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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 Side Bend
    Type of Action Sidebend, Flexion

    Benefits of exercise

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

  • Improved neck mobility
  • Reduced neck pain
  • Increased range of motion
  • Strengthened neck muscles
  • Improved posture
  • Increased blood flow to neck muscles
  • Enhanced balance and stability
  • Reduced risk of neck injuries
  • Improved coordination
  • Increased muscle endurance

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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 sidebend dynamic isometric standing with elastic exercise should be avoided if you have any neck or spine injuries, such as a herniated disc or whiplash. It should also be avoided if you have any current neck pain or discomfort, as this exercise can exacerbate the pain and potentially cause further injury. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires standing and maintaining balance while performing the movement. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • 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 suitable resistance level for the elastic band
  • Keep your head and neck in a neutral position throughout the exercise
  • Do not hold your breath, remember to breathe in and out
  • Keep your shoulders relaxed and away from your ears
  • Avoid jerky or sudden movements
  • Do not overextend your neck, stay within a comfortable range of motion
  • Stop immediately if you feel any pain or discomfort
  • Maintain proper posture and alignment
  • Consult a doctor or physical therapist if you have any neck or spine injuries.

    • Helpful in Diseases

  • scoliosis
  • arthritis
  • osteoporosis
  • fibromyalgia
  • chronic back pain

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    Frequently asked questions

     

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