Objectives

  • Reduce Forward Head Posture or “Text Neck” (when the head sits forward of the shoulders)
  • Strengthen neck extensor musculature

Targeted Muscles

  • Neck Extensor Musculature

How to Perform

1Standing against a wall with feet approximately 1 ft from the wall.
2Externally rotate your arms and hands. Pinch your shoulders blades gently together.
3With your chin tucked, lift your hips, back and shoulders from the wall.
4Be mindful not to arch your lower back or push the hips out too much.

Alternative Exercise Suggestions for Patients with an ICD

1No Restriction

Common Challenges

  • It’s common for the hips to move forward and the low back to excessively arch. Ensure that your ankle, hips, shoulders and ears are in the same line from the side view.
  • It’s also common that the chin tilts up, cocking the head back. To avoid this, pretend you are holding an apple between your chin and your chest.

Load Sets Reps Tempo Rest
Body Weight 1-2 1 Hold 30 sec to 1 min 30 sec

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