Therapeutic exercise
Standing Cervical Retraction Against the Wall
A progression of the chin tuck with postural feedback from the wall. Helps centralize radiating pain in cervical disc herniation.
How to perform
- Starting position. Stand with your back and head against a wall, feet slightly in front.
- Step 2. Tuck your chin in, pressing the back of your head against the wall.
- Step 3. Hold the retraction for 5 seconds, breathing normally.
- Return. Relax and repeat with control.
When not to perform
- Dizziness or vertigo during the movement
- Worsening of upper-limb radiation
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
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.
Seated Cervical Extension
Active cervical extension in sitting, specific to patients with a directional preference for extension (cervical discogenic). Different from chin tuck — here the goal is pure extension, not retraction.
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.