C1 | Retraction Isometrics (Supine) - Foam Pad

C1 | Retraction Isometrics (Supine) - Foam Pad

C1 | Retraction Isometrics (Supine) - Foam Pad

EXERCISE USE

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

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.

Progression Levels

Session 1:

1

C1 | Retraction Isometrics (Supine) - Foam Pad

C1 | Retraction Isometrics (Supine) - Foam Pad

2

C2 | Retraction Isometrics - Standing (Pilates Ball)

C2 | Retraction Isometrics - Standing (Pilates Ball)

3

C3 | Retraction Isometrics (Kneeling) - Band

C3 | Retraction Isometrics (Kneeling) - Band

Education Videos for this Exercise

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