CS | Retraction / Extension (Supine) |
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EXERCISE USE
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INSTRUCTIONS
Start position: lie at the end of the bed, so your upper back is in line with the end of the bed. Hold your head in a parallel position with both hands. Gently lengthen your neck and retraction your head to your head moves vertically down. Then when in full retraction, slowly allow the head to tilt backwards, guided by your hands, so the weight of your head is in your hands (not your neck muscles holding your head). Go back as far was you can go as though you are looking back under the bed. When you shoulders can't go any further, let your head slowly go and go back further if you can. Then slowly return and grab the back of your head to lift it back up and reset. Try to not raise the head yourself with your neck - use your hands so it's a passive return to the start.
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Education Videos for this Exercise |
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