29/04/2026
MANUAL ISOTONIC EXERCISE CERVICAL SPINE:-
Isotonic neck exercises involve active movement of the cervical spine through a range of motion against resistance (such as hands or resistance bands) to strengthen neck muscles. Key exercises include flexion, extension, lateral flexion, and rotation, performed slowly and with controlled resistance. These exercises, often using manual resistance or Thera-bands, help strengthen muscles and reduce pain, with studies showing effective improvement in chronic neck pain.
Key Isotonic Exercises
Flexion: Slowly bend your head forward, trying to touch your chin to your chest while resisting with your hands on your forehead.
Extension: Slowly bend your head back while providing resistance with your hands locked behind your head.
Lateral Flexion (Side Bending): Slowly bend your head to the right, attempting to touch your ear to your shoulder, while applying resistance with your hand, then repeat on the left.
Rotation: Slowly turn your head to the right as far as possible against resistance, then repeat to the left.
Retraction (Chin Tuck): Gently pull your chin in, as if making a double chin, while providing light resistance.
Guidelines for Performance
Posture: Perform while sitting or standing with good posture, keeping the back straight and shoulders relaxed.
Resistance: Use your hands to apply light to moderate pressure to the skull, avoiding direct pressure on the jaw or ears.
Repetitions: Perform exercises slowly through a pain-free range of motion, doing about 15 repetitions.
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