Supine upper neck forward bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Supine upper neck forward bend )

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Name of exercise  AROM cerv flx (upper) supine
Other names of exercise Supine upper neck forward bend
Description of exercise Supine upper neck forward bend is a gentle stretching exercise that targets the muscles in the upper neck and upper back region. It involves lying on your back with your knees bent and feet flat on the ground. From this position, you slowly tuck your chin towards your chest, allowing your head to tilt forward and stretch the muscles in the back of your neck. This exercise helps improve flexibility, relieve tension and stiffness in the neck, and can also help alleviate headaches and neck pain. It is important to perform this exercise slowly and with control to avoid any strain or discomfort.
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 towel roll under neck.
  • Move chin toward front of neck without lifting shoulders or neck.
  • Lower head.
  • Relax and repeat.

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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, Elevation

    Benefits of exercise

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

  • Improved flexibility
  • Reduced tension in neck and shoulders
  • Increased blood flow to upper body
  • Improved posture
  • Reduced risk of neck injury
  • Improved range of motion in neck
  • Improved breathing
  • Relieved neck pain
  • Improved relaxation
  • Strengthened upper back muscles

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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 upper neck forward bend exercise should be avoided if you have any neck injuries or conditions such as cervical spine instability, disc herniation, or severe neck pain. It should also be avoided if you have recently undergone neck surgery or have a history of vertigo or dizziness. Pregnant women should also avoid this exercise as it puts pressure on the abdomen and could potentially harm the baby. If you experience any discomfort or pain while performing this exercise, stop immediately and consult a healthcare professional. It is important to always listen to your body and avoid any exercises that may worsen your condition.

    • 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 towel to provide cushioning for the head and neck
  • Keep the spine in a neutral position throughout the exercise
  • Engage the core muscles to support the back and neck
  • Avoid jerky movements and perform the exercise slowly and controlled
  • Stop the exercise if you experience any pain or discomfort
  • Do not force the neck to bend beyond its natural range of motion
  • Keep the shoulders relaxed and away from the ears
  • Breathe deeply and evenly throughout the exercise
  • Consult a doctor or physical therapist before attempting the exercise if you have any neck or spine injuries.

    • Helpful in Diseases

  • Cervical spondylosis
  • Whiplash injuries
  • Tension headaches
  • Cervical radiculopathy
  • Torticollis
  • Cervical disc herniation
  • Cervical strain
  • Cervical myelopathy

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    Frequently asked questions

     

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