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

( Sitting upper neck forward stretch )

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Name of exercise  Stretch upper cerv flx
Other names of exercise Sitting upper neck forward stretch
Description of exercise Sitting upper neck forward stretch is a simple exercise that can help relieve tension and stiffness in the upper neck and shoulder area. To perform this stretch, sit in a comfortable position with your back straight and shoulders relaxed. Place one hand on the back of your head and gently pull your head forward, bringing your chin towards your chest. Hold this position for 10-15 seconds, feeling a stretch in the back of your neck. Then, release and repeat on the other side. This exercise can be done multiple times throughout the day to help improve flexibility and alleviate any discomfort in the upper 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
  • Sit in chair with back support.
  • Maintain proper posture.
  • Place hands behind neck.
  • Bend neck forward 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 Flextion
    Type of Action Flexion, Retraction, Depression

    Benefits of exercise

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

  • Improved posture
  • Increased flexibility
  • Reduced neck pain
  • Improved blood circulation
  • Relieved tension in upper back and shoulders
  • Strengthened neck muscles
  • Improved range of motion
  • Reduced risk of neck injuries
  • Improved breathing
  • Reduced headaches

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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 forward stretch exercise should be avoided if you have any neck or spine injuries or conditions, such as a herniated disc or whiplash. It should also be avoided if you experience any pain or discomfort while performing the stretch. Additionally, if you have any dizziness or vertigo, it is best to avoid this exercise as it involves tilting your head forward and can worsen these symptoms. If you have any concerns or doubts about performing this exercise, it is always best to consult with a healthcare professional before attempting it. It is important to listen to your body and avoid any exercises that may cause harm or exacerbate existing conditions.

    • Precautions

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

  • Warm up properly before performing the exercise
  • Maintain proper posture throughout the exercise
  • Avoid jerky or sudden movements
  • Do not strain your neck or shoulders
  • Breathe deeply and evenly
  • Stop immediately if you feel any pain or discomfort
  • Do not push beyond your limits
  • Keep your neck and shoulders relaxed
  • Engage your core muscles for stability
  • Consult a professional if you have any neck or spine injuries or conditions

    • Helpful in Diseases

  • neck pain
  • tension headaches
  • cervical spondylosis
  • whiplash
  • cervical radiculopathy
  • torticollis

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    Frequently asked questions

     

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