Upper neck extend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Upper neck extend )

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Name of exercise  AROM cerv ext (upper) sit
Other names of exercise Upper neck extend
Description of exercise Upper neck extend is an exercise that focuses on strengthening and stretching the muscles in the upper neck and back of the head. It involves tilting the head backwards while keeping the chin tucked in and the shoulders relaxed. This movement helps to improve posture, reduce tension and stiffness in the neck, and relieve neck pain. The exercise can be done while sitting or standing and can be modified by using a towel or resistance band for added resistance. It is important to maintain proper form and not overextend the neck during this exercise to avoid strain or injury. Regularly incorporating upper neck extend into a fitness routine can help improve overall neck strength and 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
  • Sit in chair with neck bent forward.
  • Lift chin upward, jutting chin forward.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Retraction

    Benefits of exercise

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

  • Improved posture
  • Increased range of motion in neck
  • Reduced tension in neck and shoulders
  • Strengthened neck muscles
  • Improved blood circulation to head and neck
  • Reduced risk of neck injuries
  • Improved balance and coordination
  • Increased flexibility in neck
  • Reduced headaches and migraines
  • Improved overall neck and spine health

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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

  • Upper neck extend exercise should be avoided if you are experiencing any pain or discomfort in your neck, shoulders, or upper back. It should also be avoided if you have any pre-existing neck injuries or conditions such as cervical spine instability or disc herniation. Additionally, if you have recently undergone neck surgery or have a history of vertigo or dizziness, it is best to avoid this exercise. If you are pregnant, it is important to consult with your doctor before attempting this exercise. It is also important to avoid this exercise if you have any balance or coordination issues, as it may increase the risk of falls or injuries. Always listen to your body and stop the exercise if you feel any pain or discomfort.

    • Precautions

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

  • Do not lift entire neck. Control the movement.

    • Helpful in Diseases

  • Migraine
  • Cervical spondylosis
  • Tension headaches
  • Whiplash injuries
  • Cervicogenic headaches
  • Cervical dystonia
  • Cervical radiculopathy
  • Temporomandibular joint disorder (TMJ)
  • Fibromyalgia
  • Chronic neck and shoulder pain

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    Frequently asked questions

     

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