Chin tuck nod on towel exercise : How to do, Benefits, Side Effects, Uses, Precautions

Chin tuck nod on towel : How to do, Benefits, Side Effects, Uses, Precautions ( Chin tuck nod on towel )

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Name of exercise  Stretch upper cerv retract (chin tuck w/nod) w/towel
Other names of exercise Chin tuck nod on towel
Description of exercise The chin tuck nod on towel exercise is a simple yet effective way to strengthen the muscles in the neck and upper back. To perform this exercise, you will need a rolled-up towel or yoga mat. Begin by lying on your back with the towel placed under your neck, just below the base of your skull. Gently nod your chin towards your chest, keeping your head and neck in a neutral position. Hold for a few seconds, then release. Repeat this movement for several repetitions. This exercise helps to improve posture, reduce neck pain, and increase flexibility in the neck and upper back muscles.
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
  • Lie on back with a towel roll at base of skull.
  • Tuck chin in and press down on towel roll.
  • Gently nod chin up and down.

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    Video Tutorial

    EX1260/YTB/Link

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Retraction, Depression, Reposition

    Benefits of exercise

    EX1260/T1(ME/1)

  • Improved posture
  • Reduced neck and shoulder tension
  • Strengthened neck muscles
  • Increased flexibility in neck and upper back
  • Improved breathing and circulation
  • Reduced risk of neck and back injuries
  • Improved balance and coordination
  • Reduced headaches and migraines
  • Enhanced jaw alignment and reduced TMJ pain
  • Improved overall spinal alignment and stability

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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

  • The Chin tuck nod on towel exercise should be avoided if you have any neck or spine injuries, such as whiplash or herniated discs. It should also be avoided if you experience any pain or discomfort during the exercise. If you have a history of high blood pressure or heart problems, it is important to consult with your doctor before attempting this exercise, as it can increase blood pressure and heart rate. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability and control. If you are pregnant, it is recommended to avoid this exercise as well. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercise.

    • Precautions

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

  • When properly done, a stretch should be felt at the back of neck, near the base of skull.

    • Helpful in Diseases

  • Forward head posture
  • Cervical spondylosis
  • Migraine headaches
  • Neck pain
  • Tension headaches
  • Whiplash injuries

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    EX1260/FAQ/1

     

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