Neck Retraction Exercise
by Dr. Christopher Notley

Muscles

• Stretches suboccipital muscles and the base of the skull

• Strengthens deep neck muscles in the front of the neck

Start position

• Sitting relaxed in a chair with upper back support
• Hand on chin

Finished position

• Use your hand to help move your chin towards your neck to give yourself a double chin. Most of the work should be done with your neck muscles and not your hand.
• At the same time, move your head backwards as though you are trying to move head behind your shoulders.

Common Errors

• Tilting the nose down or upwards. The nose should only move horizontally backwards.