Head posture is crucial not just for aesthetics but also for overall spinal health. An incorrect head posture can lead to a plethora of issues such as neck pain, stiffness, and even chronic conditions if not addressed in time. Today, we’re going to delve deeper into a fantastic exercise that has been a favorite of physiotherapists and health experts – the cervical retractions. But with a twist!

The Enhanced Cervical Retraction Exercise

While the basic cervical retractions or chin tucks are known and loved by many, I present to you an enhanced version of the exercise which incorporates a resistance band. This not only ups the ante but also targets the muscles more effectively.

Getting Started: The Setup

  1. Face the Mirror: Always start by positioning yourself in front of a mirror. This will help in ensuring that your face remains parallel to what you’re looking at.
  2. Grab Your Resistance Band: Take a resistance band and get ready to use it for adding that extra oomph to the exercise.
  3. Mind Your Chin: The key is not just to push your head back. You want to focus on a dual movement – pushing back and simultaneously tucking in the chin. A common error many make is neglecting the lower cervical extension.


  1. Standard Sets: Begin with 3 sets of 10 repetitions.
  2. Hold and Release: While doing each rep, hold the position for a count of 1-2 seconds. On the last rep of each set, aim for a 5-second hold. This prolonged hold enhances muscle memory and strengthens the posture.
  3. Add Some Energy: For those looking to add an element of dynamism, you can integrate this exercise with a medicine ball toss. Make sure you’re well positioned before you toss.


Always prioritize safety. If at any point you experience pain or any radiating symptoms during the exercise, it’s imperative to cease immediately. Such symptoms may indicate an underlying issue, and we strongly recommend getting evaluated by a licensed professional.

In Conclusion

Improving head posture is essential for our well-being. The enhanced cervical retraction exercise offers a great way to work on this, while also helping alleviate existing neck pain and stiffness. Remember, consistency is key, and always prioritize technique over intensity.