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.
Daily
2Chin Tuck
- Lie down on your back.
- Using the small, deeper muscles in your neck, draw your chin downwards.
- Hold this position for 5 seconds.
- Repeat 10 times, or as prescribed by your Physiotherapist.
- Try not to use the large superficial neck muscles. Watch the video at the bottom of this page to know what this feels like.
Option from prior in am/pm
3Cervical Retraction [Reactive]
- Sit or stand.
- Wrap band around the back of your head and hold in both hands.
- Maintain a Cervical retraction/chin tuck against the resistance of the band as you pull forwards.
- Consider adding a hold to increase the challenge.
Pre-game / exercise
4Wall Angel
- Stand with your back against the wall.
- Slide your arms up and down the wall to ‘open up’ your upper back.
- Can also be completed lying on your back (Floor Angel).
am/pm and pre-game