Supine neck sidebend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine neck sidebend )

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Name of exercise  AROM cerv sidebending supine
Other names of exercise Supine neck sidebend
Description of exercise Supine neck sidebend exercise is a simple yet effective 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 ground. Place one hand behind your head and gently pull your head towards your shoulder, feeling a stretch on the opposite side of your neck. Hold for a few seconds and then return to the starting position. Repeat on the other side. This exercise helps to improve neck flexibility, reduce tension and stiffness, and can also alleviate neck pain. It is a great exercise for those who spend long hours sitting at a desk or looking at a screen.
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 with head supported.
  • Maintain proper posture.
  • Bend neck sideways, moving ear toward shoulder.
  • Return to start position.

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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 Side Bend
    Type of Action Flexion, Lateral flexion, Retraction, Extension

    Benefits of exercise

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

  • Improved neck flexibility
  • Strengthened neck muscles
  • Reduced tension and stiffness in neck
  • Improved posture
  • Increased range of motion in neck
  • Improved balance and coordination
  • Reduced risk of neck injuries
  • Improved blood circulation to neck muscles
  • Improved overall neck health
  • Improved athletic performance

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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 neck sidebend exercise should be avoided if you have any neck injuries or pain, as it can aggravate the condition and cause further discomfort. It should also be avoided if you have any recent surgeries or medical procedures involving the neck area. If you have any underlying medical conditions such as osteoporosis or arthritis, this exercise may not be suitable for you and could potentially cause harm. Additionally, if you experience dizziness or lightheadedness during the exercise, you should stop immediately and consult a healthcare professional. It is always important to listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

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

  • Move in painfree range.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Whiplash injury
  • Torticollis

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    Frequently asked questions

     

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