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

( Upper neck sidebend mobilization )

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Name of exercise  Mob cerv upper sidebend stand/sit
Other names of exercise Upper neck sidebend mobilization
Description of exercise Upper neck sidebend mobilization is a simple and effective exercise that helps to increase mobility and flexibility in the upper neck area. It involves gently tilting the head to one side, while using the hand to provide a gentle stretch on the opposite side of the neck. This exercise can help to alleviate tension and stiffness in the neck, improve range of motion, and relieve pain and discomfort. It is also a great way to improve posture and prevent neck injuries. It is important to perform this exercise slowly and with control, and to stop if any pain or discomfort is felt.
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
  • Place hands behind head as shown.
  • Bend upper neck to side, not allowing the lower neck to bend.
  • 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 Sidebend, Flexion, Extension, Reposition

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Reduced neck and shoulder pain
  • Improved range of motion
  • Increased blood circulation
  • Reduced tension and stiffness in neck muscles
  • Improved balance and coordination
  • Reduced risk of injury
  • Improved overall neck and spine health
  • Enhanced relaxation and stress relief

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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 mobilization exercise should be avoided in certain situations to prevent injury or exacerbation of existing conditions. These include:Recent neck injury: If you have recently suffered a neck injury, it is best to avoid this exercise until your neck has fully healed. The added strain and movement may aggravate the injury and delay healing.
  • Severe neck pain: If you are experiencing severe neck pain, it is important to consult a healthcare professional before attempting this exercise. They can assess your condition and determine if it is safe for you to perform.
  • Neck instability: If you have a history of neck instability or have been diagnosed with a condition such as cervical spondylosis, it is best to avoid this exercise as it may put too much stress on your neck.
  • Dizziness or vertigo: If you experience dizziness or vertigo, this exercise may worsen your symptoms and should be avoided.
  • Pregnancy: Pregnant women should avoid this exercise as it may put too much strain on the neck and could potentially harm the developing baby.It is always important to listen to your body and consult with a healthcare professional before attempting any new exercise, especially if you have any underlying health conditions or injuries.

    • 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 slow and controlled movements
  • Keep the neck in a neutral position
  • Do not force the movement beyond your range of motion
  • Stop immediately if you feel any pain or discomfort
  • Avoid jerky or sudden movements
  • Use proper form and technique
  • Do not hold your breath during the exercise
  • Do not perform the exercise if you have any neck injuries
  • Consult a professional before attempting the exercise if you have any medical conditions.

    • Helpful in Diseases

  • Tension headaches
  • Migraines
  • Neck pain
  • Cervical radiculopathy
  • Whiplash injuries
  • Cervical spondylosis

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    Frequently asked questions

     

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