Neck lay back exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Neck lay back )

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Name of exercise  AROM cerv flx eccentric supine
Other names of exercise Neck lay back
Description of exercise Neck lay back exercise is a simple yet effective stretch that targets the muscles in the back of the neck. To perform this exercise, one should begin by sitting or standing with good posture and a straight spine. Then, slowly tilt the head back, keeping the chin tucked in and the eyes looking up towards the ceiling. Hold this position for 10-15 seconds, feeling a gentle stretch in the neck. It is important to avoid any jerky movements or strain while performing this exercise. Neck lay back exercise can help improve neck flexibility and relieve tension in the neck muscles, making it a great addition to any stretching routine.
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 hands behind head,
  • Use arms to raise head up, chin to chest.
  • Relax arms.
  • Hold head for 3 to 5 seconds, then slowly lower head back down.
  • Repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved flexibility
  • Reduced neck pain
  • Increased range of motion
  • Strengthened neck muscles
  • Improved posture
  • Reduced tension in neck and shoulders
  • Improved circulation to neck muscles
  • Reduced risk of neck injuries
  • Improved balance and coordination
  • 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 neck lay back exercise should be avoided if you have any neck or back injuries, such as a herniated disc or strained muscles. It should also be avoided if you experience any pain or discomfort during the exercise. If you have a history of neck or spine problems, it is best to consult with a doctor or physical therapist before attempting this exercise. Additionally, if you have high blood pressure or any heart conditions, it is important to avoid this exercise as it can increase blood pressure and strain the heart. Pregnant women should also avoid this exercise as it can put pressure on the abdomen.

    • Precautions

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

  • Only use hands as needed to lower head. It is important to keep chin in toward chest while lowering head.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Whiplash injury
  • Tension headaches
  • Migraines
  • Cervical radiculopathy
  • Muscle tension and stiffness in the neck
  • Stiff neck
  • Cervical disc herniation

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    Frequently asked questions

     

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