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

( Upper neck sidebend )

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Name of exercise  Mob cerv upper sidebend
Other names of exercise Upper neck sidebend
Description of exercise The upper neck sidebend exercise is a simple yet effective movement that targets the muscles in the upper neck and shoulders. To perform this exercise, stand with your feet shoulder-width apart and your arms relaxed at your sides. Slowly tilt your head to the side, bringing your ear towards your shoulder while keeping your shoulders relaxed. Hold this position for a few seconds, then return to the starting position. Repeat on the other side. This exercise helps improve flexibility and range of motion in the neck, and can also help alleviate tension and stiffness in the upper back and shoulders. It is important to perform this exercise slowly and with control to avoid strain or injury.
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 side with towel roll under middle of neck.
  • Slowly bend neck upward and lower.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Sidelying
    Difficulty Level Low
    Direction of Exercise Side Bend
    Type of Action Flexion, Retraction, Elevation

    Benefits of exercise

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

  • Improved flexibility
  • Strengthened neck muscles
  • Reduced tension and stiffness in neck
  • Increased range of motion
  • Improved posture
  • Reduced risk of neck injuries
  • Improved balance and coordination
  • Increased blood flow to neck muscles
  • Improved overall neck mobility
  • Reduced neck pain and discomfort

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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 Upper neck sidebend exercise should be avoided if you are experiencing any neck pain or discomfort, as it can exacerbate these symptoms. It is also not recommended for those with a history of neck injuries or conditions such as cervical disc herniation or cervical stenosis. Additionally, if you have any instability or weakness in your neck muscles, this exercise may not be suitable for you. It is important to consult with a healthcare professional before attempting this exercise, as they can assess your individual situation and determine if it is safe for you to perform. It is always better to err on the side of caution and avoid this exercise if you have any doubts or concerns about its safety for your specific condition.

    • Precautions

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

  • Do not lift neck off towel roll.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Tension headaches
  • Whiplash injuries
  • Cervical radiculopathy
  • Fibromyalgia
  • Temporomandibular joint (TMJ) dysfunction
  • Cervical disc herniation
  • Cervical muscle strain
  • Cervical osteoarthritis

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    Frequently asked questions

     

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