Variable isometric neck backbend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Variable isometric neck backbend )

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Name of exercise  Var iso cerv ext w/elastic
Other names of exercise Variable isometric neck backbend
Description of exercise Variable isometric neck backbend exercise is a form of strength training that targets the neck and upper back muscles. It involves holding a static position with the neck and upper back in a curved position, providing resistance against gravity. This exercise can be performed using different variations such as standing, seated, or lying down, and can be modified to target specific muscles in the neck and back. It helps improve posture, increase neck and back strength, and reduce tension and stiffness in the upper body. It is important to maintain proper form and gradually increase the duration and intensity of the hold to avoid 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
  • Attach elastic to secure object at head height.
  • Stand facing elastic and loop elastic around back of head.
  • Keep neck straight and take small step backward.
  • Step back and repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise Static
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Hyperextension, Retraction, Elevation, Reposition

    Benefits of exercise

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

  • Increased flexibility
  • Improved posture
  • Strengthened neck and back muscles
  • Reduced tension and pain in neck and shoulders
  • Improved range of motion
  • Enhanced balance and coordination
  • Increased blood flow to neck and back muscles
  • Improved core stability
  • Can be done anywhere with no equipment
  • Can be modified for different fitness levels

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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 Variable Isometric Neck Backbend exercise should be avoided if you have any pre-existing neck or back injuries or conditions. It may also not be suitable for individuals with high blood pressure, vertigo, or osteoporosis. Pregnant women should also avoid this exercise.Additionally, if you experience any pain or discomfort while performing this exercise, you should stop immediately and consult a medical professional. It is important to listen to your body and not push yourself beyond your limits.If you are new to exercising or have not done this specific exercise before, it is recommended to start with a lower intensity and gradually increase as your body becomes accustomed to the movement.Overall, it is important to always prioritize safety and listen to your body when deciding whether or not to perform the Variable Isometric Neck Backbend exercise. If in doubt, consult with a medical professional before attempting this or any other new exercise.

    • 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 proper form and technique
  • Start with small movements and gradually increase range of motion
  • Do not push beyond your limits
  • Keep your neck and spine in a neutral position
  • Do not hold your breath during the exercise
  • Stop immediately if you feel any pain or discomfort
  • Avoid jerky or sudden movements
  • Keep your shoulders relaxed
  • Consult a professional trainer before attempting this exercise.

    • Helpful in Diseases

  • Cervical spondylosis
  • Neck pain
  • Headaches
  • Tension headaches
  • Migraines
  • Neck stiffness
  • Whiplash
  • Cervical radiculopathy
  • Cervical disc herniation
  • Cervical spine arthritis
  • Cervical muscle strain
  • Cervical muscle spasm

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    Frequently asked questions

     

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