Neck back bend and turn exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Neck back bend and turn )

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Name of exercise  AROM cerv ext/rotn
Other names of exercise Neck back bend and turn
Description of exercise Neck back bend exercise is a stretching exercise that targets the muscles in the neck and upper back. To perform this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly tilt your head back, keeping your chin tucked in and your gaze forward. As you tilt your head back, allow your upper back to arch and your shoulder blades to come together. Hold this position for a few seconds, then slowly return to the starting position. This exercise can help improve flexibility and range of motion in the neck and upper back, and can also help alleviate tension and tightness in these areas. It is important to perform this exercise slowly and with control to avoid 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
  • Sit in chair with back support.
  • Perform a chin tuck by moving head backward, but do not move head upward.
  • While in chin tuck position, tilt head back as far as possible to look upward.
  • Hold head in this position and turn slightly to one side and then to the other side.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion, Rotation, Diagonal
    Type of Action Rotation, Flexion, Extension, Hyperextension

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Strengthened back muscles
  • Reduced back pain
  • Improved balance
  • Improved spinal mobility
  • Improved breathing
  • Reduced tension in neck and shoulders
  • Improved digestion
  • Improved energy flow

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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 neck back bend exercise should be avoided if you have any pre-existing neck or back injuries, such as herniated discs, spinal stenosis, or osteoporosis. It should also be avoided if you experience dizziness or vertigo, as this exercise can put strain on the neck and exacerbate these symptoms. If you have recently had surgery on your neck or back, it is important to consult with your doctor before attempting this exercise. Additionally, if you are pregnant, it is recommended to avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. Overall, it is important to listen to your body and avoid this exercise if you experience any pain or discomfort.

    • 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
  • Use slow and controlled movements
  • Keep your back straight throughout the exercise
  • Do not force your neck to bend beyond its comfortable range of motion
  • Avoid jerky or sudden movements
  • Breathe evenly and deeply
  • Stop if you experience any pain or discomfort
  • Keep your shoulders relaxed
  • Do not hold your breath
  • Consult a doctor if you have any pre-existing neck or back injuries

    • Helpful in Diseases

  • Neck pain
  • Back pain
  • Herniated disc
  • Degenerative disc disease
  • Cervical spondylosis
  • Whiplash injuries
  • Muscle strain
  • Tension headaches
  • Cervical radiculopathy
  • Cervical spine arthritis

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    Frequently asked questions

     

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