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

Neck turns at wall : How to do, Benefits, Side Effects, Uses, Precautions ( Neck turns at wall )

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Name of exercise  AROM cerv rotn w/ball
Other names of exercise Neck turns at wall
Description of exercise Neck turns at wall is a simple and effective exercise that helps to improve neck mobility and flexibility. To perform this exercise, stand facing a wall with your feet shoulder-width apart and your hands on the wall at shoulder height. Slowly turn your head to the left, keeping your chin parallel to the ground and your eyes on the wall. Hold for a few seconds, then return to the starting position. Repeat on the right side. This exercise can help to relieve tension and stiffness in the neck, improve posture, and prevent neck pain. It is important to perform this exercise slowly and gently to avoid any strain or discomfort.
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 facing wall.
  • Place ball on wall and place forehead on ball.
  • Turn head, rolling ball from side to side.

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    Video Tutorial

    EX1967/YTB/Link

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Flexion, Extension, Reposition

    Benefits of exercise

    EX1967/T1(ME/1)

  • Improved neck mobility
  • Increased blood flow to neck muscles
  • Reduced tension and stiffness in neck
  • Improved posture
  • Strengthened neck muscles
  • Improved range of motion in neck
  • Reduced risk of neck injuries
  • Improved balance and coordination
  • Reduced neck pain
  • Improved overall flexibility

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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 turns at wall exercise should be avoided if you are experiencing any pain or discomfort in your neck, shoulders, or upper back. It is also not recommended for individuals with a history of neck or spine injuries. If you have any existing medical conditions, such as arthritis or osteoporosis, it is important to consult with your doctor before attempting this exercise. Additionally, if you have recently had surgery on your neck or spine, it is best to avoid this exercise until you have fully recovered. It is always important to listen to your body and avoid any exercises that may cause pain or discomfort.

    • 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
  • Maintain a good posture throughout the exercise
  • Keep your neck relaxed and avoid straining it
  • Do not force the movement beyond your comfort level
  • Keep your eyes focused straight ahead
  • Avoid sudden or jerky movements
  • Breathe evenly and deeply
  • Do not hold your breath during the exercise
  • Stop immediately if you feel any pain or discomfort
  • Consult a doctor if you have any neck or spine injuries.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Whiplash injury
  • Torticollis
  • Herniated disc
  • Pinched nerve
  • Muscle strain
  • Osteoarthritis
  • Rheumatoid arthritis
  • Fibromyalgia
  • Tension headaches
  • Migraines
  • Cervicogenic headaches

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    EX1967/FAQ/1

     

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