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Physiotherapist Jason Pongracic
Updated 9-7-25
1Cervical Retraction
10 reps
  • Stand or sit with an upright posture.
  • Draw the chin slightly down and back.
  • The movement you are aiming for is a horizontal translation, like a lollypop on a stick.
  • A prompt which may be helpful is “imagine giving yourself a double chin”.
  • You will feel a gentle activation of the muscles in the anterior aspect of the neck.
Jason Pongracic Peak Physio Newcastle Rutherford Budgewoi

Hourly

2Cervical Retraction into Extension
10 reps
  • Complete a chin tuck by retracting your head and tucking in your chin.
  • A prompt which may be helpful is “imagine giving yourself a double chin”.
  • Then slowly begin to tilt your head back.
  • Move slowly and within comfortable limits.
  • Return to starting position.
  • Repeat as per Physiotherapist guidelines.
Jason Pongracic Peak Physio Newcastle Rutherford Budgewoi

Hourly
ONLY PROGRESS TO THIS ONCE CHIN TUCKS/CERVICAL RETRACTION IS WELL TOLERATED

3Thoracic Extension [Wall]
2 sets of 10 reps
  • Stand with your back against the wall.
  • Link your fingers together and take your arms up above your head.
  • Reach to the sky with your arms while trying to flatten your lower back against the wall.
  • You should feel a stretch/movement through your upper back.

4Row
3 sets of 10 reps
  • Secure the resistance band to a door handle or pole.
  • Keep the resistance point in line with the belly button.
  • With a proud chest and thumbs pointing towards the roof, pull the band. back maintaining the bend in the elbow.
  • As you pull back, focus on squeezing the shoulder blades together.
  • Control the return.

5Scapula Retraction
10 reps
5 seconds
  • Come into an upright standing or sitting position with the head stacked over the pelvis and the chin slightly tucked down.
  • Draw the shoulder blades together and hold as instructed by therapist.
  • Return to the start position with control, maintaining an upright posture.
6Scapula Retraction [Isolated]
10 reps
5 seconds
  • Come into lying on your stomach with your forehead supported on a pillow to allow for some breathing room.
  • Place the palms up towards the roof if comfortable.
  • Draw the shoulder blades together.
  • Slowly lower them back to the starting position with the shoulders resting down.
  • Repeat as per Physiotherapist’s guidelines.