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

( Prone neck forward bend )

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Name of exercise  Stretch cerv flx prone arms at side
Other names of exercise Prone neck forward bend
Description of exercise Prone neck forward bend is a stretching exercise that targets the muscles of the neck and upper back. It is performed by lying face down on the ground with the arms stretched out in front and the palms facing down. From this position, the individual slowly lifts their head and chest off the ground, keeping the arms and legs straight. They then lower their head towards the ground, feeling a stretch in the neck and upper back. This exercise helps to improve flexibility, relieve tension and pain in the neck and upper back, and can also help to improve posture. It should be performed slowly and with control to avoid strain or injury.
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 at side.
  • 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 Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Depression, Retraction, Extension

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Strengthened neck and upper back muscles
  • Reduced tension and stiffness in neck and shoulders
  • Improved blood circulation
  • Relieved neck and shoulder pain
  • Improved range of motion in neck
  • Reduced risk of neck injuries
  • Improved balance and coordination
  • Enhanced relaxation and stress relief

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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 forward bend exercise should be avoided if you have any neck injuries or pain, as it can aggravate the condition. It should also be avoided if you have any recent surgeries or fractures in the neck or upper back area. If you have any conditions such as osteoporosis, spinal stenosis, or disc herniation, it is important to consult with a doctor or physical therapist before attempting this exercise. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. It is always important to listen to your body and avoid any exercise that causes discomfort or pain.

    • 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
  • Use a mat or cushion to support your knees and elbows
  • Keep your neck and spine in a neutral position
  • Do not force the stretch, only go as far as is comfortable
  • Breathe deeply and slowly throughout the exercise
  • Keep your shoulders relaxed and away from your ears
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Do not hold your breath while in the stretch
  • Consult a doctor or physical therapist if you have any neck or spine injuries.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Tension headaches
  • Whiplash injuries
  • Herniated disc
  • Pinched nerve
  • Muscle strain
  • Arthritis
  • Fibromyalgia
  • Stress-related neck pain
  • Text neck syndrome

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    Frequently asked questions

     

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