Primary
Rehabilitation
Secondary
Neck, Upper Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Neck Retraction is a beginner-level general fitness movement that trains Deep neck flexors. Use a controlled, comfortable range and an easy starting effort. This guide does not assess pain or provide an injury-recovery protocol.
When to use it
Use for posture correction throughout day.
Who it's for
Anyone with forward head posture.
Pull your chin straight back, creating a double chin. Keep your eyes level—don't look up or down. Hold 5-10 seconds, then relax completely. It should feel like making yourself "ugly" with a double chin.
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Also targets: Neck, Back
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Sit or stand with good posture.
Pull chin straight back, making double chin.
Keep head level, dont look up or down.
Hold position for 5-10 seconds.
Relax completely and repeat for the desired number of repetitions.
Feel stretch at base of skull.
Corrects forward head posture.
Important for desk workers.
Can do multiple times daily.
Use neck retractions throughout the day, especially after prolonged screen time. Program 3 sets of 10-15 holds of 5-10 seconds. Can be done at your desk without anyone noticing.
Looking up or down instead of keeping a neutral neck.
Craning your neck during the Neck Retraction changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
Jutting chin forward.
On an upper-body pulling movement like the Neck Retraction, this mistake can shift work away from your Deep neck flexors. Keep your torso stable and guide the load through the intended pulling path.
Holding breath, which reduces blood flow and can cause dizziness.
Inconsistent breathing during the Neck Retraction can make it harder to maintain a steady brace. Use a repeatable breath pattern that matches the exercise and avoid extending a breath hold beyond what you can control.
Anyone with forward head posture.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: For general fitness, start Neck Retraction with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Neck Retraction could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Neck Retraction
The Neck Retraction primarily targets the Deep neck flexors, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Neck Retraction include Upper trapezius, providing additional training stimulus. Stabilizer muscles engaged include Core, Postural muscles.
Our library labels Neck Retraction as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Neck Retraction. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Neck Retraction is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Neck Retraction include: Neck Lateral Stretch, Wall Angel. These exercises target similar muscle groups as the Neck Retraction and can be used as substitutes based on your equipment availability, gym setup, or training preferences.