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Neck · Strengthening

Forearm Plank with Cervical Retraction

Forearm plank with cervical retraction, 3 sets, hold for 20 seconds

Illustration of the Forearm Plank with Cervical Retraction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per set

Rest: 30 seconds between each set

Description: Assume a forearm and toes plank position, then gently retract the chin towards the throat to perform cervical retraction. Maintain this position with the body well aligned and the neck elongated.

Tips: Ensure not to arch the back or lift the head; keep your gaze directed towards the floor. Engage the abdominal muscles to stabilize the trunk.

Progression: Gradually increase the hold time by 5 seconds each week according to your comfort.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
Forearm and toes plank position
Clinical goal
Muscle strengthening of the cervical region
Also known as
forearm plank cervical, neck retraction plank, chin tuck plank

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.