CS | Retraction and Rotation

This exercise is a great way to stretch the cervical spine into rotation, while deloading it by lying with the weight of the head resting on the floor. It will assist with stretching out with muscles and joints of the neck, as well as helping reducing to disc pressure when rotating to the same side as a disc bulge.


Lie flat on your back with your knees bent. Have the back of your head flat on the floor or resting on a small folded towel to cushion the head. Start the execise by retracting the neck. To do this, imagine you are sliding the back of your head up the bed, lengthening your neck and tucking your chin down simultaneously. Do not lift the head off the floor; the weight of the head needs to be supported by the floor. Then while retracted, slowly turn your head to one side as far as you feel comfortable. Hold for a couple of seconds and return to the start position. Either rotate to the same side or alternate, depending upon the recommendations of your therapist.

Special Notes
Only rotate as far as you feel comfortable. Dont loose the retraction as you rotate.