Primary
Rehabilitation
Secondary
Neck, Upper Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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MySetPlan shows you when to use Neck Retraction, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Neck retraction (chin tucks) strengthens the deep cervical flexors while correcting forward head posture. Modern life promotes forward head position, which strains the neck muscles and can contribute to headaches and neck pain.
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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We slot it into the right day with sets, reps, and progression you can follow.
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.
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.
MySetPlan places Neck Retraction inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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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Neck Retraction
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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.
Yes, the Neck Retraction is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Anyone with forward head posture. Start with lighter weights to master proper form before progressing.
For the Neck Retraction, the recommended approach depends on your goals. 3 sets of 10-15 holds of 5-10 seconds throughout day. For strength, use 10-15 holds. For muscle growth, perform 15-20 holds. For endurance, complete 20-30 holds.
Yes, the Neck Retraction can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting rehabilitation.
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.