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

( Elastic isometric neck sidebend )

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Name of exercise  Iso cerv sidebend w/elastic
Other names of exercise Elastic isometric neck sidebend
Description of exercise Elastic isometric neck sidebend exercise is a type of exercise that involves using an elastic band to strengthen and stretch the muscles on the side of the neck. This exercise is performed by standing with the feet shoulder-width apart and placing the elastic band around the head, just above the ears. The band is then pulled gently towards one side, while the head resists the movement by pushing against the band with the neck muscles. This exercise helps to improve neck flexibility, reduce tension and pain, and increase muscle strength. It is commonly used in physical therapy and fitness programs to improve overall neck health 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.
  • Grasp both ends of band in hand with bent elbow, to one side of head as shown. Keep neck in a neutral position with chin slightly tucked inward.
  • Extend elbow outward to side, stretching the band away from head.
  • Hold head and neck steady and do not allow neck to bend.
  • 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 Side Bend
    Type of Action Abduction, Extension, Elevation

    Benefits of exercise

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

  • Increased neck flexibility
  • Improved posture
  • Reduced neck pain
  • Strengthened neck muscles
  • Improved range of motion
  • Better balance and coordination
  • Reduced risk of neck injuries
  • Improved blood circulation
  • Increased energy and alertness
  • Improved overall neck and shoulder mobility

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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

  • Elastic isometric neck sidebend exercise should be avoided if you have any existing neck injuries or conditions such as cervical spine instability, herniated discs, or severe neck pain. It is also not recommended for individuals with high blood pressure, heart problems, or any other medical condition that may be aggravated by straining the neck muscles. Pregnant women should also avoid this exercise as it can put pressure on the abdomen. If you experience dizziness, nausea, or any discomfort during the exercise, it is best to stop immediately and consult a medical professional. It is important to listen to your body and avoid this exercise if it causes any discomfort or pain.

    • 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
  • Keep your neck and spine in a neutral position
  • Avoid jerky movements
  • Breathe evenly throughout the exercise
  • Do not overstretch the elastic band
  • Keep your shoulders relaxed
  • Stop immediately if you experience any pain or discomfort
  • Consult a doctor if you have any neck or spine injuries
  • Gradually increase the intensity and duration of the exercise.

    • Helpful in Diseases

  • Whiplash
  • Cervical spondylosis
  • Neck pain
  • Tension headaches
  • Cervical radiculopathy
  • Torticollis
  • Cervical strain
  • Cervical disc herniation
  • Osteoarthritis of the neck
  • Cervical muscle spasm

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    Frequently asked questions

     

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