Elastic isometric neck rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic isometric neck rotation )

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Name of exercise  Iso cerv rotn w/elastic
Other names of exercise Elastic isometric neck rotation
Description of exercise Elastic isometric neck rotation exercise is a type of neck exercise that involves using an elastic resistance band to strengthen and stretch the neck muscles. This exercise is performed by attaching one end of the elastic band to a stationary object and the other end to the side of the head. The individual then rotates their head against the resistance of the band, holding the position for a few seconds before returning to the starting position. This exercise helps improve neck flexibility, range of motion, and can also help alleviate neck pain and tension. It is important to use proper form and gradually increase the resistance of the band to avoid injury.
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 the ends of band over forehead.
  • Grasp ends of band at eye level near head as shown. Keep neck in a neutral position with chin slightly tucked inward.
  • Extend one elbow outward to side, stretching the band away from head.
  • Hold head and neck steady and do not allow to rotate.
  • Slowly return and repeat extending with other hand.

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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, Extension, Flexion

    Benefits of exercise

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

  • Improved range of motion
  • Strengthened neck muscles
  • Reduced neck pain and stiffness
  • Improved posture
  • Increased blood flow to neck and head
  • Improved balance and coordination
  • Reduced risk of neck injuries
  • Improved flexibility
  • Reduced tension and stress in neck and shoulders
  • Improved overall neck and spine 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

  • The Elastic isometric neck rotation exercise should be avoided in certain situations to prevent injury or exacerbation of existing conditions. These include:Recent neck injury: If you have recently experienced a neck injury, it is best to avoid this exercise until the injury has fully healed to prevent further damage.
  • Neck pain or stiffness: If you are experiencing neck pain or stiffness, it is best to avoid this exercise as it may aggravate your symptoms.
  • Neck surgery: If you have undergone neck surgery, it is important to consult with your doctor before attempting this exercise, as it may not be suitable for your recovery process.
  • Spinal conditions: If you have a spinal condition such as a herniated disc or spinal stenosis, this exercise may put too much strain on your neck and should be avoided.
  • High blood pressure: This exercise involves holding your breath, which can increase blood pressure. If you have high blood pressure, it is best to avoid this exercise.
  • Dizziness or vertigo: If you experience dizziness or vertigo, this exercise may worsen your symptoms and should be avoided.
  • Pregnant women: Pregnant women should avoid this exercise as it may put too much strain on the neck and could be harmful to the baby.Overall, it is important to listen to your body and avoid this exercise if you experience any discomfort or have any underlying health conditions that may be affected by it. Consult with your doctor or a certified fitness professional before attempting this exercise if you are unsure.

    • 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 a proper resistance band or elastic band
  • Maintain proper posture throughout the exercise
  • Start with slow and controlled movements
  • Avoid jerky or sudden movements
  • Do not overstretch the neck muscles
  • Stop if you feel any pain or discomfort
  • Keep the neck in a neutral position
  • Breathe normally during the exercise
  • Do not hold your breath while performing the exercise

    • Helpful in Diseases

  • Cervical spondylosis
  • Whiplash injury
  • Tension headaches
  • Migraines
  • Neck strain
  • Neck stiffness
  • Neck pain
  • Cervical radiculopathy

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    Frequently asked questions

     

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