Overhand side neck stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Overhand side neck stretch )

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Name of exercise  Stretch cerv sidebend w/pressure opposite side
Other names of exercise Overhand side neck stretch
Description of exercise The Overhand side neck stretch is a simple and effective exercise that can help alleviate tension and stiffness in the neck and shoulders. To perform this exercise, stand with your feet shoulder-width apart and your arms relaxed at your sides. Place your right hand on the top of your head and gently pull your head towards your right shoulder, while keeping your left arm relaxed. Hold the stretch for 10-15 seconds and then switch sides. This exercise helps to stretch the muscles on the side of the neck and can improve flexibility and range of motion. It can be done as part of a warm-up or cool-down routine or as a quick stretch during the day to relieve tension in the neck and shoulders.
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.
  • Place hand on top of head.
  • Keep head facing forward and gently pull head sideways as shown.
  • Repeat with other side.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical, Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Reposition

    Benefits of exercise

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

  • Increased range of motion
  • Improved flexibility
  • Reduced tension and stiffness in neck muscles
  • Relief from neck pain
  • Improved posture
  • Reduced risk of neck injuries
  • Improved circulation in neck muscles
  • Strengthened neck muscles
  • Improved overall neck and shoulder mobility
  • Reduced tension headaches

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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 Overhand side neck stretch exercise should be avoided in certain situations to prevent injury and discomfort. This exercise should not be performed if you have any neck injuries or conditions such as a herniated disc, neck strain, or whiplash. It is also not recommended for those with osteoporosis or osteoarthritis in the neck. If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional. Additionally, if you have a history of dizziness or vertigo, it is best to avoid this exercise as it involves tilting the head to the side. Pregnant women should also avoid this exercise as it can put strain on the neck and back. It is important to listen to your body and avoid this exercise if it does not feel comfortable or safe for you.

    • Precautions

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

  • Warm-up before performing the exercise
  • Avoid jerky or sudden movements
  • Use slow and controlled movements
  • Keep the shoulders relaxed
  • Do not overstretch the neck
  • Breathe deeply and evenly
  • Do not force the stretch beyond your comfort level
  • Stop immediately if you feel any pain or discomfort
  • Keep the chin tucked in and avoid looking up or down
  • Consult a professional if you have any neck injuries or pain.

    • Helpful in Diseases

  • Neck pain
  • Tension headaches
  • Cervical spondylosis
  • Whiplash injuries
  • Cervical radiculopathy
  • Muscle strain
  • Pinched nerve
  • Torticollis

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    Frequently asked questions

     

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