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

Demonstration Video

Instructions

Perform a retraction by pushing your head directly down into the foam pad (or towel etc) and hold a static contraction. Keep you eyes level so you don't tilt your head up or down. Special Notes Remember to breathe. Put you tongue on the roof on your mouth to get a better contraction of the muscles in the front of your neck.

In-depth Education Videos for this Exercise

Isometric Strength Exercises for Neck Pain | 17-Sep-2020

Acute Neck Pain and Muscle Spasm Release | 29-Jan-2024

Progression Levels

Level 1

C1 | Retraction Isometrics (Supine) - Foam Pad

Level 2

C2 | Retraction Isometrics - Standing (Pilates Ball)

Level 3

C3 | Retraction Isometrics (Kneeling) - Band