Neck pull adv exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Neck pull adv )

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Name of exercise  Neck Pull Adv
Other names of exercise Neck pull adv
Description of exercise The neck pull advanced exercise is a challenging Pilates move that targets the core muscles, specifically the abdominal and back muscles. It involves lying on your back with your legs extended and your arms by your sides. From this position, you lift your head and shoulders off the mat while simultaneously pulling your knees towards your chest. This movement requires control and balance as well as strength in the core muscles. It also helps to improve posture and spinal flexibility. The neck pull is an advanced exercise that should be performed with caution and proper form to avoid strain on the neck and back muscles.
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 legs straight, legs apart at hip distance, and hands clasped behind neck, elbows outward.
  • Inhale and slowly roll forward and up beginning with the chin, followed by the chest and then low back.
  • Exhale and continue to round low back over thighs.
  • Inhale and sit tall.
  • Exhale and lower back down starting with low back to mid back and then neck.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal
    Type of Muscles Cervical, Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Hyperextension, Reposition

    Benefits of exercise

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

  • Improved posture
  • Increased neck flexibility
  • Strengthened neck muscles
  • Reduced neck pain
  • Improved range of motion
  • Improved balance and coordination
  • Increased core strength
  • Improved back strength
  • Improved spinal alignment
  • Improved overall body control

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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 pull is an advanced Pilates exercise that involves lying on your back and lifting your head and shoulders off the ground while keeping your legs extended and hovering off the ground. While this exercise can have many benefits for strengthening the neck and core muscles, there are certain situations when it should be avoided.Firstly, if you have any neck or spinal injuries or conditions, it is important to consult with a healthcare professional before attempting this exercise. The neck is a delicate and sensitive area, and any strain or pressure could worsen existing injuries.Additionally, if you have any dizziness, vertigo, or balance issues, it is best to avoid neck pull. This exercise requires a strong sense of balance and coordination, and these conditions could increase the risk of falls or injury.It is also important to avoid neck pull if you are pregnant or have recently given birth. During pregnancy, the body undergoes many changes and is more susceptible to injury, and postpartum, the body is still recovering and may not be ready for such an advanced exercise.In summary, if you have any neck or spinal issues, dizziness or balance problems, or are pregnant or postpartum, it is best to avoid the neck pull exercise and choose alternative exercises that are more suitable for your current physical condition. It is always important to listen to your body and consult with a professional before attempting any new exercises.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use proper form and technique
  • Avoid jerky or sudden movements
  • Do not overextend the neck or strain it
  • Keep the neck in a neutral position
  • Use a supportive mat or towel under the head
  • Do not hold your breath during the exercise
  • Stop immediately if you feel any pain or discomfort
  • Start with a small range of motion and gradually increase as you become comfortable
  • Consult a professional if you have any neck injuries or conditions.

    • Helpful in Diseases

  • Neck pain
  • Back pain
  • Spinal stenosis
  • Herniated disc
  • Cervical spondylosis
  • Whiplash injuries

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    Frequently asked questions

     

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