ACTIVE NECK RETRACTION EXERCISE

ACTIVE NECK RETRACTION(CHIN TUCK)

• Active movements are the movements which are performed voluntarily by the muscles' action.

• After the passive neck retraction exercise, activating the deep muscles of the neck will increase the strength of the muscles responsible for good head and neck posture by active neck retraction.

1. Sit up straight on a chair with your back straight. Relax your shoulders and upper back.

1. Let your arms to rest at your sides and look ahead straight with your palms toward you.

1. Pull back your chin and stretch your neck, so that the crown of your head moves upward.

1. Hold this position for 5 seconds and then relax and return to the start position.

1. Start gently and repeat for 5 times initially. Gradually increase the number of repetitions as per your comfort.

1. Perform a maximum of 10 reps 5 or 6 times a day no more than this.