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

( Neck pull inter )

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Name of exercise  Neck Pull Inter
Other names of exercise Neck pull inter
Description of exercise The neck pull is an intermediate level Pilates exercise that focuses on strengthening the core and neck muscles. To perform this exercise, you start by lying on your back with your knees bent and feet flat on the ground. Then, you lift your head, neck, and shoulders off the ground while reaching your arms towards your feet. As you lift your upper body, you will feel a stretch in your neck muscles. Hold this position for a few seconds before slowly lowering back down. This exercise helps improve posture, neck flexibility, and core strength. It should be performed with proper form and control to avoid strain on the neck 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 knees bent, legs apart at hip distance, and hands under thighs.
  • 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, Pectoral , Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Retraction, Depression

    Benefits of exercise

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

  • Improved posture
  • Strengthened neck muscles
  • Increased flexibility
  • Improved range of motion
  • Reduced neck pain
  • Improved balance and coordination
  • Improved core stability
  • Improved spinal alignment
  • Improved breathing
  • Increased blood circulation

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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 pull is an exercise that involves lying on your back and pulling your head and neck up towards your chest. It is important to avoid this exercise in certain situations to prevent injury or discomfort. Firstly, if you have any neck or spinal injuries, it is best to avoid this exercise as it puts strain on these areas and could worsen the injury. Additionally, if you have any pre-existing conditions such as osteoporosis or osteoarthritis, the Neck pull could be too strenuous and cause further damage. Furthermore, if you are pregnant, it is recommended to avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. Lastly, if you are experiencing any neck or back pain, it is best to avoid this exercise until the pain has subsided. It is always important to listen to your body and avoid any exercises that may cause discomfort or harm.

    • 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 proper form and technique throughout the exercise
  • Avoid jerky or sudden movements
  • Do not strain your neck or shoulders
  • Keep your core engaged and maintain a neutral spine
  • Do not arch your back excessively
  • Use a comfortable and stable surface to perform the exercise
  • Do not hold your breath, remember to breathe throughout the movement
  • Start with a lighter weight and gradually increase as you become more comfortable with the exercise
  • If you experience any pain or discomfort, stop the exercise immediately.

    • Helpful in Diseases

  • Neck pain
  • Spondylosis
  • Cervical disc herniation
  • Cervical radiculopathy
  • Cervical muscle strain
  • Cervical spine instability
  • Cervical spinal stenosis
  • Cervical osteoarthritis
  • Cervical myofascial pain syndrome
  • Whiplash injury

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    Frequently asked questions

     

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