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

( Arm extend neck sidebend )

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Name of exercise  Stretch cerv sidebends arm outstretched
Other names of exercise Arm extend neck sidebend
Description of exercise Arm extend neck sidebend is a simple yet effective exercise that targets the muscles in the neck and shoulders. To perform this exercise, stand with your feet shoulder-width apart and your arms extended straight out to the sides. Slowly tilt your head to one side, bringing your ear towards your shoulder while keeping your arms straight. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve neck flexibility, strengthen the neck and shoulder muscles, and can also alleviate tension and stiffness in the neck. It is a great exercise for those who spend long hours sitting at a desk or working on a 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
  • Stand or sit.
  • Reach downward with arm.
  • Place other arm on top of head as shown.
  • Bend head while pulling down gently to stretch muscles on opposite side of neck.
  • Repeat to other side.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical, Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Abduction, Extension, Hyperextension

    Benefits of exercise

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

  • Increases flexibility
  • Strengthens neck muscles
  • Improves posture
  • Reduces tension and stiffness in neck
  • Can help alleviate neck pain
  • Engages core muscles
  • Can improve range of motion in neck
  • Can help prevent neck injuries
  • Can be done anywhere with no equipment
  • Can be modified for different fitness levels

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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

  • Arm extend neck sidebend exercise should be avoided if you have any neck or shoulder injuries or pain. This exercise puts strain on the neck and shoulder muscles, which can worsen existing injuries or cause new ones. It should also be avoided if you have any conditions that affect your balance or coordination, as this exercise requires you to maintain a stable position while moving your arms and neck. Pregnant women should also avoid this exercise, as it can put pressure on the abdomen and potentially harm the baby. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a healthcare 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
  • Start with light weights and gradually increase as per your strength
  • Keep your neck and spine in a neutral position throughout the exercise
  • Do not overextend your neck or bend it too far to the side
  • Engage your core muscles to maintain stability
  • Keep your shoulders relaxed and away from your ears
  • Avoid jerky movements and maintain a slow and controlled pace
  • Stop immediately if you feel any pain or discomfort
  • Consult a trainer or doctor if you have any neck or shoulder injuries
  • Breathe evenly and do not hold your breath during the exercise

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Whiplash injury
  • Tension headaches
  • Pinched nerve in the neck
  • Thoracic outlet syndrome
  • Rotator cuff injury
  • Frozen shoulder
  • Arthritis
  • Fibromyalgia

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    Frequently asked questions

     

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