Automobilization of the transition between the head and cervical spine - retraction in a supine position

Automobilization exercises retraction of the nape in supine position on the back. The exercise is ideal if you feel pain in the cervical spine, if you feel tingling in the typical neurological zones and other cases. Thanks to this exercise there is decreased intensity of pain, shift of nerve irritation from the extremities towards the spine and increased range of movement.


Goal of the exercise:

  • Relaxing the nape muscles
  • Automobilization of the blocked cervical spine
Default position
  • Lay on your back, and place a towel for example beneath your neck
Phase 1
  • Slightly bend your head and stick your chin out
Phase 2
  • Move your chin down towards the neck, and stretch out your head as far as you can
  • Repeat it several times
Exercise video tutorial

Common mistakes

  • While you stretch you head, the shoulder are also moving forward and the thorax is dropping down
  • Pushing the chin too much into the neck

How often to exercise

  • Repeat 2 - 3 times a day, with 10 repetitions

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