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Neck · Strengthening

Cervical Retraction Against Resistance with Elastic Band

Cervical retraction against resistance, 3 sets, 10 repetitions, with elastic band

Illustration of the Cervical Retraction Against Resistance with Elastic Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Equipment: elastic band

Description: Sitting or standing, place the elastic band around your head, holding the other end fixed behind you. Gently pull your chin backward while keeping your head straight, as if making a double chin, then slowly return to the starting position.

Tips: Keep your back straight and avoid tilting your head up or down during the movement. Perform the movement slowly to feel the contraction of the neck muscles.

Progression: Increase the resistance of the band or add an extra repetition when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
elastic band
Starting position
Sitting or standing, back straight, elastic band fixed behind the head
Clinical goal
Strengthen neck muscles to improve posture and reduce cervical pain
Also known as
cervical retraction with band, double chin resistance exercise, neck strengthening with elastic

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.