Kneeling neck bends exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling neck bends )

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Name of exercise  AROM cerv flx/ext quadruped
Other names of exercise Kneeling neck bends
Description of exercise Kneeling neck bends is a simple but effective exercise that targets the muscles in the neck and upper back. To perform this exercise, start by kneeling on the ground with your hands on your thighs. Slowly tilt your head to the right, bringing your right ear towards your right shoulder. Hold this stretch for a few seconds, then return to the starting position. Repeat on the left side. This exercise can be repeated for several reps, gradually increasing the range of motion and holding the stretch for longer periods of time. Kneeling neck bends help to improve neck flexibility, reduce tension and stiffness, and can also help to alleviate neck pain. It is important to perform this exercise slowly and with control to avoid any strain or injury.
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
  • Begin kneeling on hands and knees.
  • Bend neck downward.
  • Bend neck 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

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened neck muscles
  • Increased range of motion
  • Improved posture
  • Reduced tension and stiffness in neck
  • Improved blood circulation to neck and head
  • Enhanced coordination and balance
  • Reduced risk of neck injuries
  • Improved overall neck and shoulder mobility
  • Increased relaxation and stress relief

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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

  • Kneeling neck bends is a relatively safe and effective exercise for strengthening the neck muscles and improving flexibility. However, there are certain situations where it should be avoided to prevent injury or aggravation of existing conditions. These include:Recent neck injury or surgery: If you have recently injured your neck or have undergone neck surgery, it is best to avoid this exercise until you have fully recovered and have been cleared by a medical professional.
  • Neck pain or stiffness: If you experience neck pain or stiffness, it is important to avoid this exercise as it may worsen your symptoms.
  • Osteoporosis: If you have osteoporosis or any other condition that weakens your bones, it is best to avoid this exercise as it puts pressure on the neck and spine.
  • High blood pressure: This exercise involves bending the neck forward, which can increase blood pressure. If you have high blood pressure, it is best to avoid this exercise.
  • Pregnancy: Pregnant women should avoid this exercise as it can put pressure on the abdomen and may cause discomfort.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is important to avoid this exercise as it involves changing positions quickly and may worsen your symptoms.
  • Lack of flexibility: If you have limited flexibility in your neck, it is best to avoid this exercise as it may cause strain or injury.In summary, if you have any existing medical conditions or are experiencing pain or discomfort in your neck, it is best to avoid kneeling neck bends and consult with a medical professional for alternative exercises. It is always important to listen to your body and stop any exercise if it causes pain or discomfort.

    • Precautions

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

  • Try to make head rotate around your ears.

    • Helpful in Diseases

  • Arthritis
  • Neck pain
  • Stiff neck
  • Tension headaches
  • Cervical spondylosis
  • Whiplash
  • Neck strain
  • Pinched nerve in the neck
  • Cervical radiculopathy
  • Muscle tension in the neck

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    Frequently asked questions

     

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