Diagonal neck stretch on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Diagonal neck stretch on ball )

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Name of exercise  Stretch cerv rotn/ext supine w/ball
Other names of exercise Diagonal neck stretch on ball
Description of exercise The diagonal neck stretch on ball exercise is a simple yet effective way to stretch and strengthen the muscles in the neck. To perform this exercise, sit on a stability ball with your feet firmly planted on the ground. Place your hands behind your head and gently lean your head to one side, feeling a stretch in the opposite side of your neck. Hold for a few seconds, then switch sides. This exercise helps to improve flexibility and range of motion in the neck, as well as alleviate tension and tightness in the muscles. It can also be helpful for those who experience 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
  • Lie on ball face up, head back.
  • Place hands over hips.
  • Roll backward letting head turn to one side and then to other side.
  • Roll ball toward shoulders and place hands behind back.
  • Roll backward and repeat the neck stretch from side to side.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion, Rotation, Diagonal
    Type of Action Flexion, Extension, Rotation, Circumduction, Reposition

    Benefits of exercise

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

  • Improved flexibility
  • Reduced neck and shoulder tension
  • Increased range of motion
  • Improved posture
  • Reduced risk of neck and shoulder injuries
  • Improved blood circulation
  • Relieved neck and shoulder pain
  • Strengthened neck and shoulder muscles
  • Improved balance and coordination
  • Reduced stress and anxiety

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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 diagonal neck stretch on ball exercise should be avoided in the following situations:Recent neck or shoulder injury: If you have recently injured your neck or shoulder, it is best to avoid this exercise as it may aggravate the injury and cause further pain and discomfort.
  • Chronic neck pain: If you suffer from chronic neck pain, it is important to consult with a healthcare professional before attempting this exercise. They may be able to provide alternative exercises that are more suitable for your condition.
  • Dizziness or vertigo: This exercise involves moving your head in different directions, which can cause dizziness or vertigo in some individuals. If you experience these symptoms, it is best to avoid this exercise.
  • Severe osteoporosis: If you have severe osteoporosis, it is important to avoid exercises that put pressure on your spine. The diagonal neck stretch on ball exercise can put strain on your spine and should be avoided in this case.
  • Recent surgery: If you have had surgery on your neck or shoulder, it is important to avoid this exercise until you have fully recovered and have been cleared by your doctor to resume physical activity.Overall, it is important to listen to your body and avoid this exercise if you experience any pain or discomfort. It is always best to consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a stable and properly inflated exercise ball
  • Maintain proper posture throughout the exercise
  • Start with a small range of motion and gradually increase it
  • Keep the head and neck in a neutral position
  • Avoid overstretching or bouncing on the ball
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort
  • Keep the ball and your body stable during the exercise
  • Consult a professional if you have any pre-existing neck or spine injuries.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Migraine headaches
  • Tension headaches
  • Whiplash injuries
  • Cervical radiculopathy
  • Fibromyalgia

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    Frequently asked questions

     

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