( Prone forward neck bend 2 )

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Name of exercise

Stretch cerv flx prone arms up

Other names of exercise	Prone forward neck bend 2
Description of exercise	The prone forward neck bend 2 exercise is a stretching movement that targets the muscles in the neck and upper back. It is done by lying face down on the ground or a mat, with the arms stretched out in front and the forehead resting on the ground. From this position, the individual slowly lifts their head and chest off the ground, while keeping the arms straight and the shoulders relaxed. This movement creates a gentle stretch in the neck and upper back muscles. It is important to focus on maintaining good posture and avoiding any jerky movements during this exercise. The prone forward neck bend 2 can help improve flexibility and relieve tension in the neck and upper back.
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 face down on bench or firm bed with head and shoulders off the edge. Arms should be overhead hanging down. Slowly lower neck forward until a stretch is felt on the back of neck and middle back. Hold, return to start position and repeat.

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Video Tutorial

 

Body Part	Neck, Chest
Type of Muscles	Cervical, Rhomboid or Trapezius
Category of Exercise	__
Type of Exercise	__
Body Position	Prone
Difficulty Level	Low
Direction of Exercise	Flextion
Type of Action	Flexion

Benefits of exercise

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

Improved posture

Increased flexibility

Strengthened neck and upper back muscles

Reduced neck and shoulder tension

Improved range of motion in the neck

Enhanced circulation to the neck and head

Improved breathing and oxygen flow

Reduced risk of neck and shoulder injuries

Improved balance and coordination

Improved overall spinal alignment

 

When to avoid this exercise

The Prone forward neck bend 2 exercise is a stretching exercise that involves bending the neck forward while lying face down on the ground. While this exercise can be beneficial for improving neck flexibility and relieving tension, there are certain situations where it should be avoided. Here are some instances when you should avoid performing the Prone forward neck bend 2 exercise:If you have a neck injury: If you have a neck injury or have recently had neck surgery, it is best to avoid this exercise as it can put strain on the neck muscles and exacerbate the injury.

If you have neck pain: If you are experiencing neck pain, it is important to avoid any exercises that involve bending or stretching the neck. This can worsen the pain and potentially cause further injury.

If you have osteoporosis: Osteoporosis is a condition that weakens bones and increases the risk of fractures. The Prone forward neck bend 2 exercise puts pressure on the neck and spine, which can be dangerous for individuals with osteoporosis.

If you have high blood pressure: This exercise involves holding your breath while bending the neck forward, which can increase blood pressure. If you have high blood pressure, it is best to avoid this exercise and opt for other neck stretches that do not involve breath-holding.

If you are pregnant: During pregnancy, the body undergoes many changes and the ligaments become more relaxed, making it easier to injure yourself. The Prone forward neck bend 2 exercise can put strain on the neck and should be avoided during pregnancy.It is always important to listen to your body and avoid any exercises that cause discomfort or pain. If you have any concerns about performing the Prone forward neck bend 2 exercise, consult with a healthcare professional before attempting it.

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 proper form throughout the exercise

Avoid jerky or sudden movements

Do not force the stretch beyond your comfort level

Breathe deeply and evenly

Keep your neck and spine in a neutral position

Do not arch your back

Avoid locking your elbows

Use a mat or towel for cushioning

Stop if you experience any pain or discomfort

Helpful in Diseases

Cervical spondylosis

Neck pain

Tension headaches

Muscular imbalances

Postural issues

Repetitive strain injuries

 

Frequently asked questions

 

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