Layback neck stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Layback neck stretch )

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Name of exercise  Stretch SCM supine
Other names of exercise Layback neck stretch
Description of exercise The Layback neck stretch is a simple exercise that helps to relieve tension and stiffness in the neck and upper back. To perform this exercise, sit on the floor with your legs crossed and your back straight. Place your right hand on the floor next to your right hip and reach your left hand over your head towards your right ear. Gently pull your head towards your left shoulder, feeling a stretch along the right side of your neck. Hold for 10-15 seconds, then switch sides. This exercise can be repeated a few times on each side to improve neck flexibility and reduce discomfort.
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
  • Lie on back with head and neck off the edge of bed.
  • Use an arm for neck support.
  • Lower neck back and turn head to the side until a gentle stretch is felt across the front and side of neck.
  • Use arm to raise head and repeat turning head to opposite side.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Diagonal
    Type of Action Flexion, Retraction, Depression, Elevation

    Benefits of exercise

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

  • Increased flexibility
  • Reduced neck pain
  • Improved posture
  • Better range of motion
  • Relieved tension in neck and shoulders
  • Improved circulation
  • Reduced risk of injury
  • Improved athletic performance
  • Reduced stress and anxiety
  • Improved overall relaxation

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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 Layback neck stretch exercise should be avoided in certain situations to prevent injury or discomfort. These include:Recent neck injury or surgery: If you have recently injured your neck or have had surgery on your neck, it is best to avoid this exercise as it may aggravate your condition and delay healing.
  • Chronic neck pain: If you suffer from chronic neck pain, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on whether it is safe for you to do and provide modifications if needed.
  • Osteoporosis: People with osteoporosis have weakened bones and are at a higher risk of fractures. The Layback neck stretch may put too much pressure on the neck and spine, increasing the risk of injury.
  • Vertigo or dizziness: This exercise involves tilting the head back, which can cause dizziness or vertigo in some individuals. If you experience these symptoms, it is best to avoid this exercise.
  • Pregnancy: Pregnant women should avoid this exercise as it may put pressure on the abdomen and pelvic area, which can be uncomfortable and potentially harmful for the baby.It is always important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially if you have any pre-existing conditions. If you experience any pain or discomfort during the Layback neck stretch, 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)

  • Avoid jerky movements
  • Do not overextend the neck
  • Keep the shoulders relaxed
  • Breathe deeply and slowly
  • Do not force the stretch
  • Stop if you feel any pain
  • Keep the spine straight
  • Use a mat or towel for cushioning
  • Keep the head in line with the spine
  • Do not hold the stretch for too long

    • Helpful in Diseases

  • Neck pain
  • Neck stiffness
  • Tension headaches
  • Cervical spondylosis

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    Frequently asked questions

     

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