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

( Prone neck lift )

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Name of exercise  AROM cerv ext prone arms neutral w/chin tuck
Other names of exercise Prone neck lift
Description of exercise Prone neck lift exercise is a simple and effective way to strengthen and tone the muscles in the neck and upper back. To perform this exercise, lie down on your stomach with your arms by your sides. Slowly lift your head and chest off the ground, keeping your neck in a neutral position. Hold for a few seconds, then lower back down. Repeat for several repetitions. This exercise helps to improve posture, reduce neck pain, and prevent neck and shoulder injuries. It also targets the muscles in the back of the neck, which are often neglected in traditional neck exercises. Regularly incorporating this exercise into your workout routine can lead to a stronger and more toned neck.
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 arms at side, head off edge.
  • Lower head down and relax shoulders.
  • Tuck chin in and raise head and shoulders upward to line up with the spine.
  • Relax 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 AROM
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Rotation, Duction, Elevation, Reposition

    Benefits of exercise

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

  • Improved neck muscle strength
  • Increased neck flexibility
  • Better posture
  • Reduced neck pain and tension
  • Toned neck muscles
  • Improved blood circulation in the neck
  • Reduced risk of neck injury
  • Enhanced appearance of the neck
  • Can help reduce double chin
  • Can be done anywhere, anytime

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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

  • Prone neck lift exercise should be avoided if you have any neck or spine injuries or conditions, such as cervical disc herniation, spinal stenosis, or osteoporosis. It should also be avoided if you have any recent neck or shoulder surgery or if you experience any pain or discomfort during the exercise. Pregnant women or individuals with high blood pressure should also avoid this exercise. Additionally, if you have any dizziness, vertigo, or balance issues, it is best to avoid this exercise as it involves lying face down on the ground. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions.

    • Precautions

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

  • Do not extend neck and head past midline.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Whiplash
  • Herniated disc
  • Osteoarthritis
  • Tension headaches

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    Frequently asked questions

     

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