Isometric neck back push exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric neck back push )

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Name of exercise  Iso cerv ext
Other names of exercise Isometric neck back push
Description of exercise Isometric neck back push exercise is a strengthening exercise that targets the muscles in the neck and upper back. It involves pushing the back of the head against a fixed object, such as a wall, while keeping the neck and upper back muscles engaged. This exercise helps to improve posture, reduce neck and back pain, and increase neck and upper back muscle strength. It can also be done in different positions, such as sitting or standing, to target different muscle groups. Isometric neck back push exercise is a low-impact exercise that can be easily incorporated into a daily routine to improve overall neck and back health.
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 palm against back of head.
  • Push back of head into palm, not allowing neck to bend.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Retraction, Elevation

    Benefits of exercise

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

  • Increased neck and back muscle strength
  • Improved posture
  • Reduced risk of neck and back injuries
  • Enhanced stability and balance
  • Can be done anywhere with no equipment
  • Targets specific muscle groups
  • Can be modified for different fitness levels
  • Helps alleviate neck and back pain
  • Can be incorporated into a full body workout
  • Can improve overall athletic performance

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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

  • Isometric neck back push exercise should be avoided if you have any existing neck or back injuries or conditions such as herniated discs, spinal stenosis, or osteoarthritis. It is also not recommended for those with high blood pressure, as the exercise can increase blood pressure temporarily. If you experience any pain or discomfort during the exercise, it should be stopped immediately. Pregnant women should also avoid this exercise as it can strain the back muscles and potentially harm the baby. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions.

    • 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
  • Maintain proper posture throughout the exercise
  • Do not hold your breath while performing the exercise
  • Keep your neck and back in a neutral position
  • Avoid jerky movements
  • Do not push beyond your comfort level
  • Listen to your body and stop if you feel any pain
  • Do not perform the exercise if you have any neck or back injuries
  • Engage your core muscles to support your spine
  • Consult a professional trainer for proper technique and guidance

    • Helpful in Diseases

  • neck pain
  • back pain
  • scoliosis
  • kyphosis
  • lordosis
  • cervical spine disorders
  • thoracic spine disorders
  • lumbar spine disorders
  • muscle tension
  • headaches

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    Frequently asked questions

     

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