Kneeling chin tuck neck extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling chin tuck neck extend )

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Name of exercise  AROM cerv flx/ext w/chin tuck 4 point
Other names of exercise Kneeling chin tuck neck extend
Description of exercise The kneeling chin tuck neck extend exercise is a simple yet effective way to improve neck mobility and strengthen the muscles in the neck and upper back. To perform this exercise, begin by kneeling on the ground with your hands resting on your thighs. Keep your back straight and your shoulders relaxed. Start by tucking your chin towards your chest, making sure to keep your head in a neutral position. Hold this position for a few seconds, then slowly extend your neck upwards, looking towards the ceiling. Hold for a few seconds before returning to the starting position. This exercise can help alleviate neck pain, improve posture, and increase neck flexibility.
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
  • Kneel on hands and knees (4 point).
  • Hands and knees should be shoulder distance apart.
  • Tuck chin and bend neck forward toward floor.
  • Hold chin tuck and move head upward.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Retraction, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved posture
  • Strengthened neck muscles
  • Reduced neck pain
  • Increased range of motion
  • Improved balance
  • Improved breathing
  • Reduced tension in shoulders and upper back
  • Improved spinal alignment
  • Improved core stability
  • Improved overall neck and spine 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 Kneeling chin tuck neck extend exercise is a beneficial exercise for improving neck mobility and reducing neck pain. However, there are certain situations where it may be necessary to avoid this exercise. Firstly, if you have a history of neck injuries or conditions such as cervical disc herniation or spinal stenosis, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on modifications or alternative exercises that may be more suitable for your condition. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and reassess your form. If the pain persists, it is best to avoid this exercise and seek guidance from a healthcare professional. Furthermore, if you have any balance or stability issues, it is important to have a stable surface and someone to assist you while performing this exercise to avoid any falls or injuries. Lastly, if you are pregnant, it is best to avoid this exercise as it may put unnecessary strain on your neck and back. It is always important to listen to your body and avoid any exercises that may cause discomfort or harm.

    • 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
  • Keep your back straight and your shoulders relaxed
  • Engage your core muscles throughout the exercise
  • Do not force your neck into an uncomfortable position
  • Keep your chin tucked in towards your chest
  • Avoid any jerky movements or sudden twists
  • Breathe steadily and evenly
  • Do not push your head too far back
  • Stop if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing neck or spine conditions.

    • Helpful in Diseases

  • Cervical spondylosis
  • Cervical radiculopathy
  • Migraine headaches
  • Tension headaches
  • Whiplash injuries
  • Cervical disc herniation
  • Cervical muscle strain
  • Cervical osteoarthritis
  • Cervical stenosis
  • Cervical myofascial pain syndrome

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    Frequently asked questions

     

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