Seated Cervical Retraction / Chin Tuck
This exercise helps improve neck posture by retracting the head.
Instructions
- 1Sit or stand up straight.
- 2Slowly draw your head back.
- 3Align your ears with your shoulders.
- 4Hold for a few seconds.
- 5Relax and repeat.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
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Upper Trap Stretch / Hand Behind Back And On Head
This exercise stretches the upper trapezius muscle by pulling the head to the side.
Upper Trap Stretch With Hand On Head
This stretch targets the upper trapezius muscle by using your hand to apply gentle pressure to your head.
Upper Trap Stretch While Holding Chair And Head
This stretch involves holding onto a chair while bending your head to the side to stretch the upper trapezius.
About This Exercise
This exercise is particularly effective for addressing Cervical Strain/Sprain, Cervical Postural Syndrome, Cervicogenic Headache. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.