Supine neck back bend and turn exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine neck back bend and turn )

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Name of exercise  AROM cerv ext/rotn supine
Other names of exercise Supine neck back bend and turn
Description of exercise Supine neck back bend and turn exercise is a stretching exercise that targets 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 head and neck off the ground, keeping your chin tucked in. Then, gently bend your neck backwards, feeling a stretch in the front of your neck. Hold for a few seconds, then return to the starting position. Next, turn your head to one side, feeling a stretch in the side of your neck. Hold for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve neck flexibility and can relieve tension in the neck and upper back.
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 on bed or other firm table with neck and head off the edge.
  • Use one hand to support head.
  • Bend neck backward as far as possible.
  • Turn head from side to side several times.
  • Next, let head relax in extended position for about 30 seconds.
  • Use hand to help return head to start position and move fully onto bed and remain with head supported for several minutes prior to sitting.

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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 Medium
    Direction of Exercise Extenstion, Rotation, Diagonal
    Type of Action Flexion, Rotation, Extension, Circumduction

    Benefits of exercise

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

  • Increases flexibility in neck and spine
  • Relieves tension and stiffness in neck and upper back
  • Improves posture
  • Increases range of motion in neck
  • Stretches and strengthens neck muscles
  • Can help reduce headaches and migraines
  • Promotes relaxation and reduces stress
  • Can improve breathing and circulation
  • Can help alleviate neck and shoulder pain
  • Can improve overall mobility and balance.

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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

  • Supine neck back bend and turn exercise should be avoided if you have any neck or spinal injuries, such as a herniated disc or pinched nerve. It should also be avoided if you have severe osteoporosis or osteoarthritis in your neck or spine. If you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a medical professional. Additionally, pregnant women should avoid this exercise as it can put pressure on the abdominal area. If you have any doubts or concerns about your ability to perform this exercise safely, it is best to consult with a healthcare professional before attempting it.

    • 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 yoga mat or cushion for support and comfort.
  • Keep your neck and spine in a neutral position throughout the exercise.
  • Do not force your neck or back beyond your comfortable range of motion.
  • Breathe deeply and slowly while performing the exercise.
  • Do not hold your breath at any point during the exercise.
  • Avoid jerky or sudden movements.
  • Stop immediately if you feel any pain or discomfort.
  • Consult a doctor or physical therapist if you have any pre-existing neck or back injuries.
  • Do not perform this exercise if you are pregnant or have any medical condition that may be aggravated by this movement.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Whiplash injury
  • Herniated disc
  • Osteoarthritis
  • Fibromyalgia
  • Tension headaches

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    Frequently asked questions

     

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