Head turn thumb track exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Head turn thumb track )

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Name of exercise  AROM vestib w/eye dynamic head side/side
Other names of exercise Head turn thumb track
Description of exercise The head turn thumb track exercise is a simple and effective way to improve neck mobility and relieve tension in the neck and shoulders. To perform this exercise, begin by sitting or standing with your head and neck in a neutral position. Then, slowly turn your head to the left while simultaneously tracking your thumb with your eyes. Hold this position for a few seconds, then return to the starting position. Repeat on the right side. This exercise can help to increase range of motion in the neck and improve coordination between the eyes and head. It is also a great way to reduce stiffness and discomfort in the neck and shoulders.
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
  • Hold arm straight out in front at eye level, thumb up.
  • Keep eye focused on thumb.
  • Turn head from side to side, keeping eye contact on thumb.

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    Video Tutorial

     

    Body Part Neck, Hip, Knee, Ankle & Foot
    Type of Muscles Cervical
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise __
    Type of Action Rotation, Flexion, Extension, Circumduction, Reposition

    Benefits of exercise

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

  • Improved neck mobility
  • Increased shoulder stability
  • Strengthened upper back muscles
  • Improved posture
  • Reduced risk of neck and shoulder injuries
  • Improved coordination and balance
  • Increased blood flow to the upper body
  • Improved range of motion in the neck and shoulders
  • Reduced tension and stiffness in the neck and shoulders
  • Improved overall upper body strength

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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

  • Head turn thumb track exercise should be avoided if you have any neck or spine injuries or conditions, such as whiplash or disc herniation. This exercise involves turning your head from side to side while tracking your thumb with your eyes, which can put strain on the neck and spine. It should also be avoided if you experience dizziness or vertigo, as this exercise can worsen these symptoms. If you have any pre-existing medical conditions, it is important to consult with your doctor before attempting this exercise. Additionally, if you feel any pain or discomfort during the exercise, stop immediately and seek medical advice.

    • 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
  • Maintain proper posture throughout the exercise
  • Start with slow and controlled movements
  • Do not force the head to turn beyond its comfortable range of motion
  • Keep the neck and shoulders relaxed
  • Avoid jerky movements
  • Breathe evenly and deeply
  • Do not hold your breath while turning the head
  • Stop immediately if you feel any pain or discomfort
  • Consult a doctor before doing the exercise if you have any neck or spine injuries.

    • Helpful in Diseases

  • Cervical spondylosis
  • Torticollis
  • Whiplash
  • Cervical dystonia
  • Cervical radiculopathy
  • Cervical disc herniation
  • Cervical spine arthritis
  • Cervical spine stenosis
  • Cervical muscle strain
  • Cervical spine injury

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    Frequently asked questions

     

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