Elastic upper neck bend down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic upper neck bend down )

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Name of exercise  Resist cerv flx (upper) w/elastic
Other names of exercise Elastic upper neck bend down
Description of exercise The Elastic upper neck bend down exercise is a simple yet effective movement that helps to stretch and strengthen the muscles in the upper neck and shoulders. To perform this exercise, stand with your feet shoulder-width apart and place your hands on your hips. Slowly tilt your head forward, bringing your chin towards your chest, while keeping your back straight. Hold this position for a few seconds, then slowly return to the starting position. Repeat this movement for several repetitions, gradually increasing the duration of each hold. This exercise can help improve neck flexibility, reduce tension and stiffness, and promote better posture. It is also a great warm-up exercise before engaging in more strenuous activities.
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
  • Sit with good posture.
  • Attach elastic to secure objects.
  • Loop elastic under chin.
  • Looking straight ahead, move chin downward in a short nodding motion.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Hyperextension, Circumduction

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Strengthened neck muscles
  • Reduced tension and stiffness in neck
  • Improved posture
  • Improved circulation in neck and shoulder area
  • Relieved tension headaches
  • Improved balance and coordination
  • Reduced risk of neck injuries
  • Improved overall neck and shoulder 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 upper neck bend down exercise should be avoided if you have any neck injuries or conditions such as cervical spine instability, herniated discs, or nerve compression. It is also not recommended for people with severe neck pain, dizziness, or vertigo. If you have a history of heart problems or high blood pressure, it is important to consult with a doctor before attempting this exercise. Pregnant women should also avoid this exercise as it may put too much strain on the neck and back. If you experience any discomfort or pain during the exercise, stop immediately and seek medical advice. It is always important to listen to your body and avoid any exercises that may worsen your condition.

    • Precautions

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

  • Move in pain free range, Do not bend entire neck, only upper neck.

    • Helpful in Diseases

  • Elastic upper neck bend down exercise is helpful in the following diseases:
  • Cervical spondylosis
  • Tension headaches
  • Neck strain
  • Whiplash injuries
  • Torticollis
  • Cervical radiculopathy
  • Arthritis of the neck
  • Stiff neck
  • Muscle spasms in the neck
  • Cervical disc herniation

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    Frequently asked questions

     

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