Sitting neck forward bend and stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting neck forward bend and stretch )

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Name of exercise  AROM cerv flx sit w/arm assist
Other names of exercise Sitting neck forward bend and stretch
Description of exercise Sitting neck forward bend and stretch is a simple exercise that helps to relieve tension and stiffness in the neck and upper back. To perform this exercise, sit on a chair with your feet flat on the ground and your back straight. Slowly lower your chin towards your chest, feeling a stretch in the back of your neck. Hold this position for a few seconds, then slowly raise your head back to the starting position. Next, tilt your head to the right, bringing your right ear towards your right shoulder. Hold for a few seconds, then return to the starting position. Repeat on the left side. This exercise can help improve flexibility and reduce neck pain.
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 in chair with back support.
  • Bend head forward as far as possible.
  • Interlace fingers behind head, then let elbows move downward as shown.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Reposition

    Benefits of exercise

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

  • Improves posture
  • Relieves neck pain
  • Increases flexibility
  • Reduces tension in neck and shoulders
  • Enhances blood circulation
  • Releases stress and tension
  • Improves range of motion in neck
  • Strengthens neck muscles
  • Can help prevent headaches
  • Promotes relaxation

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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

  • It is important to avoid the sitting neck forward bend and stretch exercise if you have any pre-existing neck or spine injuries, such as a herniated disc or pinched nerve. This exercise can put unnecessary strain on these areas and worsen your condition. Additionally, if you experience any pain or discomfort while performing the exercise, it is best to stop and consult with a healthcare professional. It is also not recommended to do this exercise if you have high blood pressure or any cardiovascular issues, as it can increase blood pressure and heart rate. Pregnant women should also avoid this exercise as it can put pressure on the abdomen. It is always best to consult with a doctor or physical therapist before starting any new exercise routine.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a stable and comfortable chair or surface
  • Keep your back straight and shoulders relaxed
  • Start with gentle movements and gradually increase the stretch
  • Do not force your neck or head beyond your comfort level
  • Breathe deeply and evenly throughout the exercise
  • Avoid jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Do not hold the stretch for too long
  • Consult a doctor if you have any pre-existing neck or spine conditions

    • Helpful in Diseases

  • Cervical spondylosis
  • Tension headaches
  • Neck strain
  • Whiplash injuries
  • Pinched nerve in the neck
  • Cervical radiculopathy
  • Neck arthritis
  • Text neck syndrome

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    Frequently asked questions

     

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