Head Retractions



There are so many reasons we are compelled to pull our heads forward without realizing it. It may work out fine for horses, but it makes hard work for human neck and back muscles.

forward head


Maybe you’ve noticed an ache in the back of your neck after staring at a computer for a long time, or while driving in traffic? Well, what’s likely happening is that you are using your anterior (front) neck muscles to crane your head towards what you’re so eager to see, and forcing those posterior (back) neck muscles to work from a long position, which tires them out and they complain to you. It’s like they are the reins of a horse, straining to keep our heads up.



This exercise has the same principle as the Scapula Depressions. It’s a way to work those posterior muscles in a way they never get to, so they can better hold our heads at the level that’s easiest to maintain.



Stand or sit with your back to a wall. It’s important to keep your head level, and if you aren’t sure if it’s level, tuck your chin just a bit. Then slowly push your head back until it touches the wall behind you.

head retraction

And you get to look like this guy!

Repeat about 10 times or until you get tired of doing it. Do this exercise daily or as often as you think of it.

The wall serves as a guide to show you how far to pull your head back. Once you feel confident that you are doing it right, you can do it without the wall, which means you can do it anywhere!








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