C1 | Retraction Isometrics - Supine (Foam Pad)


This exercise is used to activate and strengthen your cervical (neck) retractor muscles. It can also be used as a pain relieving exercise for neck pain and headaches as well as help reduce nerve root and neural symptoms


Tuck your chin in to give yourself a double chin and then push your head directly down into the foam pad (or towel etc) and hold a static contraction. Your physio will tell you at what intensity to perform the contraction, how long to hold it, the rest periods between contractions and the reps/sets.

Special Notes
remember to breathe. Relax your shoulders - don't recruit your upper traps or other scapula muscles - just use your neck muscles - you should feel it at the back of your neck