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

( Neck sidebend dynamic isometric standing with elastic )

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Name of exercise  Resist dynam-iso cerv sidebend stand w/Elastic
Other names of exercise Neck sidebend dynamic isometric standing with elastic
Description of exercise Neck sidebend exercise is a simple and effective way to stretch and strengthen the muscles on the side of your neck. To perform this exercise, stand or sit with your back straight and your shoulders relaxed. Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise can help improve flexibility and range of motion in the neck, as well as alleviate tension and stiffness. It is important to perform this exercise slowly and gently, avoiding any jerky movements.
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
  • Stand with band securely attached on one end and other end looped around head.
  • Keep back and neck straight and step away from the pull slightly about 3-4 inches.
  • Hold for a few seconds, slowly return to start position and repeat.
  • Repeat with band looped around opposite side of head.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Flexion, Extension, Abduction, Adduction, Rotation, Circumduction

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Strengthened neck muscles
  • Reduced neck and shoulder tension
  • Improved range of motion
  • Increased blood flow to neck and shoulders
  • Can help alleviate neck pain
  • Improved balance and coordination
  • Can be done anywhere with no equipment
  • Can be modified for different levels of difficulty

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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

  • It is important to avoid neck sidebend exercises if you have a history of neck injuries or conditions such as neck pain, neck stiffness, or cervical spine instability. These exercises can put excessive strain on the neck muscles and joints, leading to further injury or exacerbation of existing conditions. It is also important to avoid these exercises if you experience dizziness, vertigo, or nausea during or after performing them. If you have any doubts or concerns about your ability to safely perform neck sidebend exercises, it is best to consult with a medical professional before attempting them. It is always better to err on the side of caution when it comes to your neck and spine health.

    • Precautions

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

  • Warm up before starting the exercise
  • Start with slow and controlled movements
  • Keep your neck and spine in a neutral position
  • Do not force the stretch beyond your comfort level
  • Breathe steadily throughout the exercise
  • Avoid jerky or sudden movements
  • Do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Do not use weights or resistance while performing the exercise
  • Consult a doctor if you have any neck or spine injuries.

    • Helpful in Diseases

  • Neck pain
  • Arthritis
  • Fibromyalgia
  • Migraine headaches
  • Cervical spondylosis

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    Frequently asked questions

     

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