Isometric Cervical Retraction

How to do it

1. Sit or stand tall with the cervical spine in neutral.
2. Loop an elastic band around the back of the head (or use your own light resistance).
3. Draw the head straight back (retraction), gliding the chin back without tipping it up or down, as the band is stretched.
4. Hold the neutral retracted position briefly, then return under control.

Form cues

• Glide straight back, do not crane up or tuck down.
• Keep the cervical spine in neutral - the motion is translation, not flexion/extension.
• Simple active ROM exercise safe early after neck strain within pain-free limits.

Dosage

Performed as a simple active/isometric exercise; repeat in sets through pain-free range.

Muscles worked

Strengthens: deep neck flexors, lower/middle cervical extensors

Target muscles

Helps with

Related exercises