Sidelying head turn exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sidelying head turn )

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Name of exercise  AROM vestib sidelying dynamic head
Other names of exercise Sidelying head turn
Description of exercise Sidelying head turn exercise is a simple and effective way to improve neck mobility and reduce tension in the neck and upper back muscles. To perform this exercise, lie on your side with your knees bent and your head supported by a pillow or towel. Slowly turn your head to look over your shoulder, hold for a few seconds, and then return to the starting position. Repeat on the other side. This exercise helps to stretch and strengthen the muscles on the sides of the neck, improving range of motion and reducing stiffness. It can be beneficial for those with neck pain, tension headaches, or poor posture.
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 on side.
  • Prop up on elbow.
  • Turn head up to look over shoulder.
  • Hold head position until dizziness subsides.
  • Hold for 15 seconds if there are no symptoms.
  • Turn head down and look at elbow.
  • Hold this for 15 seconds or until dizziness subsides.
  • Repeat this exercise on opposite side.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Abduction, Elevation, Depression, Circumduction

    Benefits of exercise

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

  • Improves neck mobility
  • Increases range of motion
  • Strengthens neck muscles
  • Reduces neck pain
  • Improves posture
  • Increases blood flow to the neck
  • Enhances balance and coordination
  • Can be modified for different fitness levels
  • Can be done anywhere
  • Low impact exercise

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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

  • Sidelying head turn exercise should be avoided if you have any neck or shoulder injuries or pain, as it can aggravate these conditions. It should also be avoided if you have any dizziness or vertigo, as the movement of the head can worsen these symptoms. Additionally, if you have any recent surgery or medical procedures in the neck or shoulder area, it is best to avoid this exercise until you have fully healed. Pregnant women should also avoid this exercise, as it can put pressure on the abdominal area. If you experience any discomfort or pain while performing this exercise, stop immediately and consult with a healthcare professional.

    • Precautions

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

  • When this exercise can be done on both sides without dizziness or nausea, perform with eyes closed.

    • Helpful in Diseases

  • Torticollis
  • Cervical dystonia
  • Whiplash injury
  • Cervical spondylosis
  • Cervical radiculopathy
  • Cervical stenosis
  • Cervicogenic headaches

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    Frequently asked questions

     

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