Forward neck stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward neck stretch )

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Name of exercise  Stretch cerv flx
Other names of exercise Forward neck stretch
Description of exercise Forward neck stretch is a simple stretching exercise that can help alleviate tension and tightness in the neck muscles. To perform this exercise, sit or stand with your back straight and shoulders relaxed. Slowly tilt your head forward, bringing your chin towards your chest. Hold this position for 10-15 seconds, feeling a stretch in the back of your neck. You can also use your hand to gently pull your head down for a deeper stretch. Remember to keep your shoulders relaxed and avoid any jerky movements. This exercise can be repeated several times throughout the day to help improve flexibility and reduce neck pain.
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 hand on back of head.
  • Gently push chin to chest.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion

    Benefits of exercise

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

  • Improves posture
  • Relieves neck pain
  • Reduces tension in neck and shoulders
  • Increases flexibility in neck muscles
  • Helps prevent headaches
  • Promotes relaxation
  • Improves range of motion in neck
  • Can be done anywhere, anytime
  • Can be modified for different levels of flexibility
  • Can be incorporated into a daily stretching routine

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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 Forward neck stretch exercise should be avoided if you have any existing neck injuries or conditions such as whiplash, cervical spine instability, or cervical disc herniation. It should also be avoided if you experience any sharp or shooting pain in your neck or shoulders during the exercise. Additionally, if you have high blood pressure or heart problems, it is recommended to consult with your doctor before attempting this exercise. Pregnant women should also avoid this exercise as it may put strain on their neck and back muscles. If you are unsure about whether this exercise is safe for you, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Warm up properly before starting the exercise.
  • Start with gentle movements and gradually increase the stretch.
  • Keep your spine and neck in a neutral position throughout the exercise.
  • Do not force the stretch beyond your comfort level.
  • Avoid jerky or sudden movements.
  • Breathe deeply and slowly while performing the stretch.
  • Stop immediately if you feel any pain or discomfort.
  • Consult a doctor if you have any pre-existing neck or spine injuries.
  • Do not perform the exercise if you have a headache or dizziness.
  • Always listen to your body and modify the stretch if needed.

    • Helpful in Diseases

  • Neck pain or stiffness
  • Tension headaches
  • Whiplash injury
  • Cervical spondylosis
  • Cervical radiculopathy
  • Tension or stress-related neck tension
  • Cervical dystonia
  • Fibromyalgia
  • TMJ disorders
  • Cervical strain or sprain

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    Frequently asked questions

     

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