Cervical Retraction in Prone

Dr. Sam Schroetke of Physical Therapy & Hand Clinic Hillsboro demonstrates Cervical Retraction in Prone, which can be a very effective exercise for treating neck pain, shoulder and shoulder blade pain, and arm pain. If you had already tried Cervical Retraction in Sitting and did not achieve full relief, then this may be a good progression for you. Lie on your stomach leaning on elbows with chine resting on clasped hands or finger tips. Look down at about a 45-degree angle Retract your head and neck as far as you can. Hold this position for 1-2 seconds and then return to the starting position. Repeat 6-10 times and then return to the starting position with the chin resting on your clasped hands or fingers. If this is not fully abolishing your symptoms, you can apply over-pressure at end-range by using the finger tips of both hands on the chin. Repeat for 6-10 reps and repeat every 2-3 hours. Check with your physical therapist or physician before performing this exercise to ensure that it is appropriate for you.