Up and back neck stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Up and back neck stretch )

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Name of exercise  Stretch Scalleni diag
Other names of exercise Up and back neck stretch
Description of exercise The Up and Back Neck Stretch exercise is a simple and effective way to relieve tension and stiffness in the neck and upper back. To perform this exercise, sit or stand with your back straight and shoulders relaxed. Slowly tilt your head back, looking up towards the ceiling, and hold for a few seconds. Then, bring your chin towards your chest, feeling a stretch in the back of your neck. Hold for a few seconds before returning to the starting position. Repeat this movement a few times, focusing on slow and controlled movements. This exercise can help improve flexibility and range of motion in the neck and upper back, and can also provide relief from headaches and neck pain.
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
  • Stand, hold hands behind back.
  • Lower shoulder, tilt head to opposite side, and slightly upward.
  • Repeat with other side.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Extension, Retraction, Hyperextension, Reposition

    Benefits of exercise

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

  • Relieves tension in the neck and shoulders
  • Improves posture
  • Increases range of motion in the neck
  • Reduces neck and upper back pain
  • Helps to prevent headaches
  • Can be done anywhere, anytime
  • Promotes relaxation and stress relief
  • Improves circulation in the neck muscles
  • Can help alleviate symptoms of TMJ
  • Can be modified for different levels of flexibility or injuries

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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 Up and Back Neck Stretch exercise should be avoided if you have any neck injuries or conditions such as cervical disc herniation or cervical spine stenosis. It should also be avoided if you experience any pain or discomfort while performing the exercise. If you have a history of high blood pressure or heart problems, it is important to consult with a doctor before attempting this exercise. Additionally, if you have any recent injuries or surgeries in the neck or shoulder area, it is best to avoid this exercise until you have fully recovered. It is always important to listen to your body and avoid any exercises that may cause further harm or discomfort.

    • Precautions

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

  • This stretch may also be done while lying on back.

    • Helpful in Diseases

  • Neck pain
  • Tension headaches
  • Whiplash
  • Cervical spondylosis
  • Cervical radiculopathy
  • Cervical strain
  • Cervical disc herniation
  • Torticollis
  • Fibromyalgia
  • Myofascial pain syndrome

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    Frequently asked questions

     

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