Category: neck

Side Push Neck Stretch

How to do Side Push Neck Stretch: The benefits of Side Push Neck Stretch: Physical therapy exercises that target the rehabilitation of the neck’s muscles, joints, and bones also include side push neck stretches. Neck stretches are intended to improve the neck muscles’ strength, tone, and flexibility. Additionally, it enables the ligaments surrounding the neck […]

Side Neck Stretch

How to do Side Neck Stretch : What are the benefits of Side Neck Stretch: The stretch works on the neck muscles, which aids in reducing stiffness and releasing stress.Regular use of this stretch helps improve neck range of motion and flexibility.The mild stretching movement might help people unwind and feel less stressed.The side neck […]

Prone Cervical Extension

How to do Prone Cervical Extension : what are the benefits of Prone Cervical Extension: Prone cervical extension improves the neck mobility and flexibility, decreasing stiffness and encouraging greater movement.The exercise focuses on the neck and upper back muscles, which helps to strengthen and maintain the cervical spine.By encouraging greater alignment and muscular balance, regular […]

Neck Rotation Stretch

How to do Neck Rotation Stretch : 1_Starting Position : Straighten your back whether sitting or standing, and keep your shoulders loose. Keep your chin level while gazing straight ahead. 2_Neutral Alignment : Make sure your head is in a neutral posture before starting the rotation, which means your ears should be in line with […]

Neck Flexion Stretch

How to do Neck Flexion Stretch : >Place your feet flat on the floor or a chair while maintaining a straight back. Ensure that your position is cozy. >Relax your neck and shoulder muscles by taking a few deep breaths. >progressively tilt your head forward. Try to imagine bringing your chin to your chest. >Use […]

Neck Extension Stretch

How to do Neck Extension Stretch : 1_ Stand Tall: Start by standing with your feet hip-width apart and your arms at your sides in a comfortable position. 2_ Relax Shoulders:Verify that your shoulders are open and not rounded. 3_ Slow Neck Extension: Keep your hands down and your arms relaxed as you slowly raise […]

Kneeling Neck Stretch

How to do Kneeling Neck Stretch : 1_ Starting Position: kneel and your hand on the floor or a soft mat ,With your back straight, shoulders relaxed, and hips resting on your heels. 2_ Head tilt: Slowly raise your head upward, feeling a stretch along the back side of your neck Then slowly return your […]

Gittleson Shrug

How to do Gittleson Shrug : 1_ Starting Position: Sit with your back straight and shoulders relaxed on a flat bench. Allow your arms to hang normally while holding a dumbbell in each hand with the palms facing outward. 2_Shoulder Elevation: Lift your shoulders as high as you can while maintaining a straight arm position. […]

Front and Back Neck Stretch

How to do Front and Back Neck Stretch : Front Neck Stretch: 1_ Starting Position: Straighten your back, shoulders, and spine while standing or sitting. 2_ Chin Down: Feel a stretch along the back of your neck as you gently tuck your chin toward your chest. 3- Hold the Position: hold the stretch for 15 […]

Floor hyperextension

How to do floor hyperextension : 1_ Start Position: Extend your legs and place your feet together while lying face down on a soft surface, such a yoga mat or carpet. With the palms of your hands facing down and your elbows bent, position them next to your shoulders. 2_ Engage Core: To stabilize your […]

Fish Pose

how to do Fish Pose : What is the benefits of Fish Pose : The posture develops the muscles in the upper back and neck, encouraging a healthy spine. It also expands and widens the chest and shoulders. It strengthens the neck and throat muscles, which may help to reduce stress and increase flexibility. The […]

Diagonal Neck Stretch

How to do Diagonal Neck Stretch : What is the benefits of the Diagonal Neck Stretch: Stretching focuses on the muscles of the neck, which helps the neck become more flexible and have a wider range of motion. This exercise can help reduce stress and stiffness in the neck area by extending the neck muscles. […]

Cobra Stretch

How to do Cobra Stretch : the benefits of the Cobra Abdominal Stretch: The cobra stretch helps increase spinal flexibility, promoting better range of motion and reducing stiffness. This stretch targets and strengthens your back muscles, especially the lower back, which helps relieve back pain and improve posture. By opening the chest and stretching the […]

Chin Tuck

How to do Chin Tuck : benefits of the Chin Tuck : Chin stretches improve neck and spine alignment, strengthen the muscles in the front of the neck, which improves neck stability and support, ease tension and discomfort in the upper neck and shoulder region, and help lessen neck pain brought on by bad posture […]

Lever Neck Right Side Flexion [plate loaded]

How to do Lever Neck Right Side Flexion [plate loaded] : Lever Neck Right Side Flexion [plate loaded]: Increases flexibility and range of motion on the right side of the neck, focuses on strengthening the neck muscles, especially those on the right side, and improves stability in the cervical spine, supporting improved posture. Tips : […]

Lever Neck Extension [plate loaded]

How to do Lever Neck Extension [plate loaded]: benefits of Lever Neck Extension [plate loaded]: targets and strengthens the cervical spine and neck muscles. Because a strong neck is more resistant to various injuries, especially in activities where the neck is subjected to potential stress, strengthening the neck muscles can promote improved posture. Additionally, the […]

Cable Seated Neck Flexion with head harness

How to do Cable Seated Neck Flexion with head harness : Benefits of Cable Seated Neck Flexion with head harness : Targets and strengthens the neck muscles, including the cervical spine. Strengthening the neck muscles can help support better posture because a strong neck is more resistant to some injuries, especially in activities where the […]

Cable Seated Neck Extension with head harness

How to do Cable Seated Neck Extension with head harness : 1_ Set up the Cable Machine: 2_Put on the Head Harness: 3_Position Your Body in: 4_Perform the Exercise: Benefits of cable Seated Neck Extension with head harness : is an exercise that targets the muscles in the back of the neck. It involves using […]

Weighted Lying Neck Flexion

How to do Weighted Lying Neck Flexion: Benefits of Weighted Lying Neck Flexion: Another exercise that strengthens the muscles at the front of the neck is the weighted lying neck flexion. The neck and upper spine are bolstered and stabilized. Tips: To avoid abrupt movements that can strain your neck, carry out the exercise slowly […]

Weighted Lying Neck Extension

How to do Weighted Lying Neck Extension: Benefits of Weighted Lying Neck Extension: is an exercise that strengthens and stabilizes the neck and upper spine by focusing on the muscles at the back of the neck. TIPS : neck Exercises should be done slowly and steadily to prevent injuries from jerky or unexpected movements.To ensure […]

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