Neck press back at wall exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Neck press back at wall )

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Name of exercise  AROM cerv ext w/ball
Other names of exercise Neck press back at wall
Description of exercise Neck press back at wall exercise is a simple and effective way to strengthen the muscles in the neck and upper back. To perform this exercise, stand against a wall with your feet shoulder-width apart and your back flat against the wall. Slowly press the back of your head into the wall, keeping your chin tucked in and your neck in a neutral position. Hold for a few seconds, then relax. Repeat this movement for several repetitions, aiming to increase the duration of the hold each time. This exercise helps to improve posture, reduce neck and shoulder tension, and prevent neck pain and stiffness. It can be done anywhere and is suitable for all fitness levels.
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
  • Stand with back against wall.
  • Place small ball behind head.
  • Bend neck backward, and roll ball downward.
  • Roll ball back up and repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved posture
  • Increased upper body strength
  • Reduced neck and shoulder tension
  • Improved shoulder stability
  • Improved range of motion in shoulders
  • Strengthened chest muscles
  • Improved breathing and lung capacity
  • Improved core stability
  • Can be done anywhere with a wall
  • Can be modified for different fitness levels

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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

  • Neck press back at wall exercise should be avoided if you have any neck or shoulder injuries, such as a herniated disc or rotator cuff tear. It should also be avoided if you experience any pain or discomfort during the exercise. Additionally, if you have high blood pressure or any heart conditions, it is best to avoid this exercise as it can increase blood pressure and put strain on the heart. People with osteoporosis or spinal stenosis should also avoid this exercise as it can put pressure on the spine and increase the risk of injury. It is always important to consult with a doctor or physical therapist before starting any new exercise, especially if you have any pre-existing medical conditions.

    • Precautions

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

  • This exercise can also be done with head turned to either side about 45 degrees.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tear
  • Frozen shoulder
  • Biceps tendinitis
  • Tennis elbow
  • Golfer’s elbow
  • Thoracic outlet syndrome
  • Cervical spondylosis
  • Thoracic kyphosis
  • Postural kyphosis

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    Frequently asked questions

     

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