Neck Retraction
Primary
Rehabilitation
Secondary
Neck, Upper Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for posture correction throughout day. The Neck Retraction — a rehabilitation pulling movement — is one of the most effective ways to train your rehabilitation, with secondary work on your Upper trapezius.
Everything You Need to Know About the Neck Retraction
The Neck Retraction is a good for beginners exercise that targets your Deep neck flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for posture correction throughout day. This timing makes the most of your workout and helps you get better results. Who is this for? Anyone with forward head posture. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Neck Retraction work?
Primary
Secondary
Stabilizers
Step-by-step: Neck Retraction
- 1
Sit or stand with good posture.
- 2
Pull chin straight back, making double chin.
- 3
Keep head level, dont look up or down.
- 4
Hold position for 5-10 seconds.
- 5
Relax completely and repeat for the desired number of repetitions.
- 6
Feel stretch at base of skull.
What are the best tips for the Neck Retraction?
Corrects forward head posture.
Important for desk workers.
Can do multiple times daily.
Mistakes to watch for on the Neck Retraction
Looking up or down instead of keeping a neutral neck.
Craning your neck during the Neck Retraction compresses your cervical spine and can cause nerve impingement. Keep your head in a neutral position — pick a spot to look at and hold it through the set.
Jutting chin forward.
On pulling movements like the Neck Retraction, this mistake typically means your arms are doing work that should come from your Deep neck flexors. Initiate every rep by engaging your Deep neck flexors first, then let your arms follow.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Neck Retraction spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Who should do the Neck Retraction?
Anyone with forward head posture.
How to Program the Neck Retraction
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-15 holds of 5-10 seconds throughout day.
What are good alternatives to the Neck Retraction?
Other Variations
- Supine Neck Retraction
- Wall Neck Retraction
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Neck Retraction — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Move within comfort range.
- Keep head level.