Prone Cervical Retraction

Professional Rationale
This is an important postural exercise to help correct postural imbalances and help promote strengthening of the appropriate postural muscles. It can be even more beneficial when combined with scapular retraction/depression.

Client Rationale
This is a postural strengthening exercise which helps you to 'turn-on' the stabilizing muscles on the front of your neck, while 'turning'off' the small muscles at the base of the skull that like to take over. This exercise is very useful when it is performed throughout the day to avoid regressing into poor postural habits.



Instructions

• Lie on your stomach with your head supported with a towel roll.
• Tilt your head forward so that the chin moves towards your throat.
• Keep jaw and shoulders relaxed.
• Return slowly.
• Don't let the shoulders or the base of the neck move at all during this exercise.

PRINT