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

( Isometric side neck push )

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Name of exercise  Iso cerv sidebend
Other names of exercise Isometric side neck push
Description of exercise Isometric side neck push exercise is a strength training exercise that targets the muscles in the neck and shoulders. It involves pushing against the side of the head with one hand while resisting with the neck muscles to create tension and build strength. This exercise helps to improve neck stability and posture, as well as prevent neck injuries. It can be done while standing or sitting, and can be modified to target specific muscles by changing the angle of the push. Isometric side neck push is a low-impact exercise that can be beneficial for athletes, office workers, and anyone looking to strengthen their neck muscles.
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 same side of head.
  • Push head into palm, not allowing neck to bend.
  • Repeat with other side.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise Static
    Body Position __
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation, Depression, Retraction

    Benefits of exercise

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

  • Improved neck and shoulder muscle strength
  • Increased flexibility and range of motion
  • Better posture
  • Reduced neck and shoulder pain
  • Improved balance and stability
  • Increased blood flow to the neck and shoulder area
  • Increased muscle endurance
  • Can be done anywhere with no equipment needed
  • Helps prevent neck and shoulder injuries
  • Can be modified for all fitness levels

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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 side neck push exercise should be avoided if you have any neck or shoulder injuries, such as a strained or sprained neck, whiplash, or shoulder impingement. It is also not recommended for individuals with chronic neck pain or arthritis. If you have any pre-existing medical conditions, it is important to consult with a doctor or physical therapist before attempting this exercise. Additionally, pregnant women should avoid this exercise as it may put strain on the neck and shoulders. If you experience any discomfort or pain while performing this exercise, stop immediately and seek medical advice. It is always better to err on the side of caution and avoid this exercise if you have any doubts or concerns about your physical ability to perform it safely.

    • 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 form and posture throughout the exercise
  • Avoid sudden or jerky movements
  • Do not hold your breath while performing the exercise
  • Start with low intensity and gradually increase as your strength improves
  • Do not push beyond your comfortable range of motion
  • Avoid placing too much pressure on your neck
  • Stop immediately if you experience any pain or discomfort
  • Consult a professional trainer for proper guidance and technique
  • Do not overdo the exercise, stick to the recommended number of repetitions and sets.

    • Helpful in Diseases

  • Neck pain
  • Neck stiffness
  • Neck muscle strain
  • Cervical spondylosis
  • Whiplash injury
  • Tension headaches

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    Frequently asked questions

     

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