Instructions
Preparation
Stand or sit.
Execution
Pull head back as far possible while looking slightly down and hold stretch.
Comments
Neck retraction primarily consists of Cervical Flexion (spine) accompanied by subtle Thoracic Flexion (spine) and Neck Flexion (atlanto-occipital joint). Cervical spine has natural lordotic curvature (see diagram of spine). Much of the retraction motion is actually flattening or slight reversing the normal lordosis. The deep neck flexors perform majority of this movement. Slight neck Flexion at the atlanto-occipital joint also occurs to maintain forward head positioning.
Also see similar exercise Lying Neck Retraction Isometric.
Muscles
Target
- Longus colli
Other
