Neck retraction is the act of voluntarily pushing the back of the head behind the body's midline. Practicing exercises which focus specifically on this anatomical movement can be helpful in alleviating some forms of neck discomfort and pain, especially when stretching the posterior neck muscles. Most exercises for neck retraction are relatively simple and can be completed at home.
Resistance Techniques
According to the University of Maryland (UM), implementing resistance into a neck retraction exercise program can be very helpful in building posterior neck muscle strength. An example of such an exercise includes placing both hands behind the head, interlocking the fingers as to form a secure source of eventual resistance. From this position, push your head backwards (retraction) while simultaneously pushing your hands forward on the back of the head, thus creating the sense of resistance. Hold a controlled retraction repetition with added resistance for up to five seconds and then slowly release five to 10 times.
Retraction and Head Tilt
Another anatomical movement that requires a small amount of neck retraction is simply looking up towards the sky or ceiling, often referred to as a "head tilt." According to the UM, an exercise that allows for continued muscle strengthening of the retraction muscles in the neck involves slowly lifting the chin towards the ceiling while tilting the head backwards. Hold this position for up to five seconds, focusing on a proper stretch during the movement, and then slowly release the position. Practice this technique for five to 10 repetitions up to three times a day.
Alternative Exercise
If standing or sitting and attempting a neck exercise proves to be too complicated or difficult, OrthoMD.net suggests lying down on the back with the support of a pillow under the head as a fitting alternative exercise starting position. From this position, focus on pushing your head backwards into the pillow in order to create the resistance factor needed to promote increased muscle strength within the neck.
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