1Cervical Retraction
- 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.
Hourly
2Cervical Traction Stretch
- Lie down on your back.
- Bring the towel behind your neck just under your skull.
- Relax your shoulders as you gently pull away.
- Sustain as per physiotherapist’s guidelines.