Therapeutic exercise
Cervical Retraction (Chin Tuck)
Activates the deep cervical flexors — longus colli and longus capitis — muscles essential for cervical stabilization and frequently inhibited in chronic neck-pain patterns.
How to perform
- Starting position. Sit or stand with your spine aligned and your gaze forward.
- Step 2. Gently draw your chin straight back, as if creating a double chin — without tilting your head.
- Step 3. Hold the retraction for 5–10 seconds, breathing normally.
- Return. Relax and repeat the movement with control.
When not to perform
- Dizziness or vertigo during the movement
- Acute cervical radiculopathy
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Upper-Trapezius Stretch
Stretches the upper trapezius — a muscle that is commonly hypertonic in patients with mechanical neck pain. Relieves the sensation of heaviness and tension in the neck and shoulders.
Multidirectional Cervical Isometrics
Safe isometric strengthening of the deep cervical musculature without joint movement. Ideal for spondylosis when active range of motion is uncomfortable.
Deep Cervical Flexor Activation (Head Nod)
Isolated recruitment of the deep cervical flexors (longus colli and longus capitis) without activating the sternocleidomastoid. The foundation of cervical postural retraining — patients with upper-crossed syndrome almost always have these muscles inhibited.