C2 | Retraction - 4 Point

This exercise is used to train the movement pattern of neck retraction, without spinal compression

Instructions

on all 4's move your head directly vertically upwards towards the ceiling - this movement will feel like a chin tuck and that you are giving yourself a double chin. Hold at the top of the movement for 1-2 secs to reinforce the position and then slowly lower down into the neutral starting position and then repeat

Special Notes
Try not to move your shoulder and shoulder blades as well - isolate movement to the head/neck

PROGRESSION LEVELS