Supine chin to chest lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine chin to chest lift )

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Name of exercise  AROM cerv flx supine
Other names of exercise Supine chin to chest lift
Description of exercise The supine chin to chest lift exercise is a simple and effective way to strengthen the muscles in the neck and upper back. To perform this exercise, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, interlacing your fingers. Slowly lift your chin towards your chest, keeping your elbows and shoulders relaxed. Hold this position for a few seconds, then slowly lower your head back down to the starting position. Repeat for several repetitions. This exercise can help improve posture, reduce neck and shoulder tension, and increase neck flexibility.
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 back as shown.
  • Lift head, bringing chin to chest without lifting shoulders.
  • Lower head and relax.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved neck and spine flexibility
  • Strengthened neck and core muscles
  • Reduced neck and shoulder pain
  • Improved posture
  • Increased blood flow to the neck and head
  • Improved range of motion in the neck
  • Reduced tension and stiffness in the neck
  • Improved balance and stability
  • Improved breathing and relaxation
  • 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 supine chin to chest lift exercise should be avoided if you have any neck or spine injuries, as it can put strain on these areas and worsen the condition. It should also be avoided if you have any recent surgery or medical procedure in the neck or upper back area. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and affect the developing baby. If you experience dizziness, nausea, or any other discomfort while performing this exercise, stop immediately and seek medical advice. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any underlying medical conditions or are unsure of your physical abilities.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a mat or soft surface to lie down on
  • Keep your neck and spine in a neutral position
  • Engage your core muscles throughout the exercise
  • Use slow and controlled movements
  • Do not strain your neck or force your head towards your chest
  • Breathe evenly throughout the exercise
  • Stop immediately if you feel any pain or discomfort
  • Avoid jerky movements or sudden twists
  • Gradually increase the intensity and range of motion as you become more comfortable with the exercise.

    • Helpful in Diseases

  • Cervical spondylosis
  • Whiplash injury
  • Herniated disc
  • Neck strain
  • Tension headaches

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    Frequently asked questions

     

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