The Problem
We spend most of our day poking our head forward. Eating, using our phone, watching TV, driving, working at a desk, etc
This usually creates an imbalance and sometimes neck pain.
Many times the solution is to go the other way.
This exercise below is a more advanced version of the cervical retraction exercise.
If you have a lot of pain, start with easier exercises. Email us for questions on it.
Eccentric Cervical Retraction
What to do
Put the top of your forehead against a wall or door frame
Take a small step backwards, about 1 foot length to start
Keeping your chin in the same plane (not down, not up)
Lean your body forward toward the wall
Then slowly push through the top of your forehead to push your body away
What it does
Improves posture
Stretches the muscles/joints that hold our heads forward
Strengthens the muscles that stabilize the neck (deep neck flexors)
Keys to Performance
Keeping a neutral head position is the key. Avoid flexing your chin down as you come back.
Go slow. Don’t use momentum.
Start with 5-10 reps, 2-3x/day for a couple days
Then transition to a maintenance phase
Summary
This is a simple exercise, that addresses come complexity in the body.
It can be difficult to do right. So take your time with it and focus on the details.
Give us a call if you have any questions.