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

( Sit to sidelying head turn )

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Name of exercise  AROM vestib sit to sidelying one side
Other names of exercise Sit to sidelying head turn
Description of exercise Sit to sidelying head turn exercise is a simple and effective movement that helps to improve neck mobility and strengthen the muscles in the neck and upper back. To perform this exercise, sit on the edge of a chair with your feet flat on the ground and your back straight. Slowly turn your head to one side, keeping your chin parallel to the ground. Hold for a few seconds, then return to the starting position. Repeat on the other side. This exercise can be done multiple times throughout the day and can help alleviate neck pain, stiffness, and tension. It is also beneficial for those who spend long hours sitting at a desk or in front of a computer.
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
  • Sit on bed or couch.
  • Turn head to right.
  • Quickly lie on your left side.
  • Stay on side until dizziness or nausea subsides.
  • If there are no symptoms, lie on side for 15 seconds.
  • Sit up as rapidly as possible.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise Balance
    Type of Exercise AROM
    Body Position Sitting, Sidelying
    Difficulty Level Medium
    Direction of Exercise Rotation, Side Bend
    Type of Action Abduction, Circumduction, Extension

    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
  • Relieves tension in neck and shoulders
  • Improves posture
  • Enhances balance and coordination
  • Can help alleviate headaches
  • Can improve breathing and circulation
  • Can help with neck pain and stiffness
  • Can be done anywhere with no equipment needed

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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 sit to sidelying head turn exercise should be avoided if the person has any neck or spine injuries, such as a herniated disc or whiplash. It should also be avoided if the person experiences dizziness or vertigo, as the exercise involves rapid head movements that can worsen these conditions. Additionally, individuals with severe balance issues or those who have recently had surgery on their neck or spine should avoid this exercise. It is important to consult with a healthcare professional before attempting this exercise, especially if there are any pre-existing medical conditions or concerns. If the exercise causes pain or discomfort, it should be stopped immediately.

    • Precautions

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

  • When exercise can be performed without dizziness, perform with eyes closed. If neck or back pain arises, stop and consult your health care provider.

    • Helpful in Diseases

  • Torticollis
  • Cervical spondylosis
  • Whiplash
  • Cervical radiculopathy
  • Cervical disc herniation
  • Cervical strain or sprain
  • Temporomandibular joint (TMJ) dysfunction
  • Cervicogenic headaches
  • Fibromyalgia
  • Multiple sclerosis (MS) 1Stroke 1
  • Parkinson’s disease 1
  • Bell’s palsy 1
  • Traumatic brain injury 1
  • Post-concussion syndrome.

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    Frequently asked questions

     

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