Cervical retraction (Double chin)

It relieves neck and shoulder tension caused by forward posture in front of screens.

Area
Neck and cervical spine
Series
3
Repetitions
10 repetitions of 5 seconds
Frequency
2 to 3 times a day during active breaks
A man sitting tall on a birch stool with a finger resting on his chin Retrato oficial de la Lic. Laura Cortez Moza, Fisioterapeuta y Kinesióloga Indicated by Lic. Laura Cortez Moza Profile

How to do it step by step

  1. Sit upright with your shoulders relaxed and your gaze forward.

  2. Gently pull your chin back, as if making a double chin, without tilting your head down.

  3. Hold the position for 5 seconds, feeling the stretch at the base of your skull.

  4. Slowly relax to the neutral position and repeat.

Why it helps

It counteracts the forward head posture that overloads the cervical muscles when looking at the computer or cell phone.

Common Mistakes

Do not push too hard or lower your chin towards your chest. The movement should be purely horizontal and backward.

Continue with other exercises

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