Dynamic isometric neck turn sitting with elastic exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Dynamic isometric neck turn sitting with elastic )

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Name of exercise  Resist dynam-iso cerv rotn sit w/Elastic
Other names of exercise Dynamic isometric neck turn sitting with elastic
Description of exercise Dynamic isometric neck turn sitting with elastic exercise is a form of neck exercise that involves using an elastic band to increase resistance and challenge the neck muscles. It is performed while sitting in a comfortable position with the back straight and the chin slightly tucked in. The elastic band is placed around the head and held with both hands. The exercise involves slowly turning the head to one side while maintaining tension on the band, and then returning to the starting position. This exercise helps to improve neck mobility, strengthen the neck muscles, and reduce neck pain and stiffness. It is a safe and effective way to improve neck function and prevent injuries.
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.
  • Cross ends of band over forehead and hold ends of band at eye level near head as shown.
  • Keep neck in neutral position with chin tucked in slightly.
  • Extend elbow of right arm, not allowing neck to turn.
  • Return arm to start position and extend left elbow, not allowing neck to turn.
  • Repeat sequence.

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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 Rotation
    Type of Action Rotation, Circumduction, Flexion, Extension

    Benefits of exercise

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

  • Improved neck range of motion
  • Increased neck muscle strength
  • Improved posture
  • Reduced neck pain
  • Increased blood flow to the neck
  • Improved balance and stability
  • Reduced risk of neck injuries
  • Increased flexibility in the neck
  • Improved coordination and motor control
  • Improved overall neck and shoulder health

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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

  • Dynamic isometric neck turn sitting with elastic exercise should be avoided in certain situations to prevent injury or aggravation of existing conditions. These include:Acute neck pain or injury: If you are experiencing acute neck pain or have recently suffered a neck injury, it is best to avoid this exercise as it could worsen the pain and delay the healing process.
  • Neck arthritis: If you have been diagnosed with neck arthritis, it is important to consult with your doctor before attempting this exercise. They may recommend modifications or alternate exercises to avoid putting excess strain on your neck joints.
  • Severe neck stiffness: If you have severe stiffness in your neck, it is best to avoid this exercise as it could cause further discomfort and limit your range of motion.
  • Recent neck surgery: If you have recently undergone neck surgery, it is important to follow your doctor’s instructions and avoid any exercises that could strain your neck muscles.
  • High blood pressure: This exercise can increase blood pressure, so it is not recommended for individuals with high blood pressure or other cardiovascular conditions.It is always important to listen to your body and 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 before starting the exercise
  • Use proper form and technique
  • Start with low resistance and gradually increase as tolerated
  • Do not jerk or force the movement
  • Keep the neck and shoulders relaxed
  • Avoid overstretching the neck muscles
  • Stop immediately if you feel any pain or discomfort
  • Breathe regularly and do not hold your breath
  • Use a stable chair or surface to sit on
  • Consult a healthcare professional if you have any neck or spine injuries.

    • Helpful in Diseases

  • Whiplash
  • Cervical spondylosis
  • Torticollis
  • Cervical dystonia

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    Frequently asked questions

     

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