Sitting upper neck back bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting upper neck back bend )

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Name of exercise  Stretch upper cerv ext
Other names of exercise Sitting upper neck back bend
Description of exercise The sitting upper neck back bend exercise is a simple and effective stretch that targets the upper back and neck muscles. To perform this exercise, sit on the edge of a chair with your feet flat on the ground. Place your hands behind your head, interlocking your fingers. Slowly lean your head and upper back backwards, keeping your spine straight. Hold this position for 10-15 seconds, then return to the starting position. This exercise helps to improve flexibility and range of motion in the upper back and neck, and can also help to alleviate tension and stiffness in these areas. It is important to perform this exercise with control and avoid any sudden or jerky movements.
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.
  • Maintain proper posture.
  • Place hands behind neck.
  • Bend neck backward not allowing lower neck to move or bend.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Hyperextension, Retraction

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Strengthened upper back muscles
  • Reduced tension and pain in neck and shoulders
  • Improved range of motion in upper body
  • Improved breathing and circulation
  • Reduced risk of neck and shoulder injuries
  • Improved core stability
  • Improved balance and coordination
  • Increased energy and alertness

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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 sitting upper neck back bend exercise should be avoided if you have any neck or back injuries, such as a herniated disc or whiplash. It should also be avoided if you experience any pain or discomfort during the exercise. If you have osteoporosis or osteoarthritis, it is best to consult with a doctor before attempting this exercise. Pregnant women should also avoid this exercise, as it puts pressure on the abdominal muscles and can strain the lower back. Additionally, if you have high blood pressure or heart problems, it is important to consult with a doctor before attempting this exercise. Overall, it is important to listen to your body and avoid this exercise if it causes any 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 before starting the exercise
  • Maintain proper posture throughout the exercise
  • Keep the neck and shoulders relaxed
  • Avoid any jerky or sudden movements
  • Do not force the neck beyond its natural range of motion
  • Use a mat or cushion for support if needed
  • Breathe deeply and evenly throughout the exercise
  • Stop immediately if you experience any pain or discomfort
  • Gradually increase the intensity and duration of the exercise
  • Consult a professional if you have any pre-existing neck or back injuries

    • Helpful in Diseases

  • Arthritis
  • Scoliosis
  • Herniated disc
  • Cervical spondylosis
  • Cervical radiculopathy
  • Tension headaches
  • Whiplash injuries

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    Frequently asked questions

     

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