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

( Neck sidebend )

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Name of exercise  AROM cerv sidebending sit
Other names of exercise Neck sidebend
Description of exercise Neck sidebend at ball exercise is a simple and effective way to strengthen and stretch the muscles in your neck. To perform this exercise, sit on an exercise ball with your feet flat on the ground and your back straight. Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps to improve neck flexibility and range of motion, as well as reducing tension and stiffness in the neck and shoulders. It can also help to alleviate neck pain and improve posture.
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 or stand with good posture.
  • Looking straight ahead bend neck sideways, moving ear toward shoulder.
  • Return to start position.
  • Repeat in other direction.

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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 Side Bend
    Type of Action Sidebend, Flexion, Extension, Abduction, Elevation, Depression

    Benefits of exercise

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

  • Improved neck flexibility
  • Stronger neck muscles
  • Reduced tension and stiffness in neck
  • Improved posture
  • Increased range of motion in neck
  • Improved balance and coordination
  • Reduced risk of neck injuries
  • Improved blood circulation to neck muscles
  • Improved overall upper body strength
  • Improved ability to perform daily activities with ease

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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 sidebend at ball exercise should be avoided if you have any neck or spinal injuries, or if you experience any pain or discomfort while performing the exercise. It is also not recommended for individuals with osteoporosis or any other condition that affects bone strength. If you have any dizziness or vertigo, it is best to avoid this exercise as well. Additionally, if you have recently undergone surgery or have any other medical conditions that may be worsened by this exercise, it is important to consult with a healthcare professional before attempting it. It is always important to listen to your body and avoid any exercise that causes pain or discomfort.

    • Precautions

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

  • Move in painfree range.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Whiplash injury
  • Cervical radiculopathy
  • Torticollis
  • Tension headache
  • Muscle strain
  • Osteoarthritis
  • Fibromyalgia
  • Ankylosing spondylitis
  • Herniated disc
  • Pinched nerve
  • Postural problems
  • TMJ disorders

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    Frequently asked questions

     

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