Prone neck backbend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Prone neck backbend )

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Name of exercise  AROM cerv ext prone
Other names of exercise Prone neck backbend
Description of exercise Prone neck backbend exercise is a yoga pose that involves arching the back while lying face down on the ground. It is also known as Sphinx pose or Salamba Bhujangasana in Sanskrit. To perform this exercise, one needs to lie down on their stomach with their hands placed under their shoulders. Then, while inhaling, the upper body is lifted up, using the strength of the back muscles, while keeping the hips and legs on the ground. This pose helps to strengthen the back muscles, improve posture, and increase flexibility in the spine. It also stretches the chest, shoulders, and abdomen, promoting better breathing and relieving tension in the upper body. This exercise is beneficial for people with back pain, as it helps to alleviate discomfort and improve spinal health.
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 bed with head off of edge as shown.
  • Raise head upward.
  • Return to start position.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Strengthened back muscles
  • Improved range of motion
  • Reduced back pain
  • Improved spinal alignment
  • Strengthened core muscles
  • Improved breathing
  • Improved balance
  • Reduced risk of injury

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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 prone neck backbend exercise should be avoided if you have any pre-existing neck or back injuries or conditions, such as herniated discs, spinal stenosis, or osteoporosis. It should also be avoided if you experience any pain or discomfort in your neck or back while performing the exercise. Additionally, individuals with high blood pressure, heart problems, or glaucoma should avoid this exercise as it can increase blood pressure and strain the eyes. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. If you are unsure about whether this exercise is safe for you, consult with a doctor or physical therapist before attempting it.

    • Precautions

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

  • Do not let head drop. Control the movement.

    • Helpful in Diseases

  • Neck pain
  • Scoliosis
  • Arthritis
  • Cervical disc herniation
  • Cervical stenosis
  • Whiplash injury
  • Fibromyalgia
  • Tension headaches
  • Migraines
  • TMJ disorders
  • Cervical radiculopathy

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    Frequently asked questions

     

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