Procaryote
Neck · Strengthening

Cervical Retraction Isometric Exercise

Cervical isometric retraction, 3 sets, 10 repetitions, hold for 5 seconds

Illustration of the Cervical Retraction Isometric Exercise exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: hold for 5 seconds

Description: Sitting or standing, gently tuck the chin towards the throat without tilting the head, keeping the gaze straight ahead. Maintain this isometric contraction position for 5 seconds, then slowly release.

Tips: Keep the back straight and avoid tilting the head forward or backward. Perform the movement slowly and control the contraction well to effectively strengthen the neck muscles.

Progression: Gradually increase the hold duration up to 10 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
None
Starting position
Sitting or standing, back straight, gaze forward
Clinical goal
Strengthen neck muscles to improve cervical stability
Also known as
cervical retraction, chin tuck exercise, cervical strengthening, isometric cervical traction

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.