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CERVICAL RETRACTION - CHIN TUCK

Stretch the back of the neck through cervical retraction and postural correction.

Focus Upper Body
Pool Depth Partially Anchored
Supervision Not required
Equipment None

How to Perform

  1. Stand in shoulder-high water with neutral spine.
  2. Tuck your chin inward and pull your head back slightly.
  3. Keep your mouth closed and level as you pull back.
  4. Hold for 20-30 seconds, feeling the stretch at the back of your neck.
  5. Return to starting position and repeat.

Key Execution Cues

Remember: Move slowly and deliberately. Maintain level jaw throughout. Breathe continuously.

Safety & Precautions

Important: Avoid if neck pain. Do not force the movement.

Additional Safety Notes: Do not overextend. Stop if experiencing discomfort or dizziness.

Exercise Modifications

Make it Harder (Progressions)

Increase hold time. Add isometric resistance by pressing chin forward against hand.

Make it Easier (Regressions)

Decrease hold time. Reduce range of motion.

Benefits

Improved posture, reduced neck tension, strengthened deep neck muscles, increased cervical stability.

Muscles Worked

  • neck
  • deep cervical muscles

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Warm-up
  • Cool-down

Exercise Tags

stretching neck posture flexibility Upper Body mobility

Attribution

Source TypeBook
Original AuthorOhio State University Wexner Medical Center
ContributorAI Extraction Agent
PublicationAquatic Exercises
LicenseAll Rights Reserved
Credit RequiredYes
Date Created2026-01-18
Last Modified2026-01-18

External Source

TypeBook
URLhttps://healthsystem.osumc.edu/pteduc/docs/AquaticExerBk.pdf
Additional InfoOhio State Aquatic Exercise Guide - Upper Body Stretches section