Exercise 1 of 12

Head Retraction

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I'm sharing an exercise from my wellness program: "Head Retraction" — https://completewellness.pages.dev/g/wellness-i/e/01-head-retraction

Full program: https://completewellness.pages.dev/g/wellness-i/llms.txt

You can help me by:
1. Explaining how to do this exercise correctly.
2. Starting a timer for it.
3. Setting a reminder to do it.
4. Logging it as complete.

For actions 2-4, use the demo patient token: demo-patient-01.

Category: Exercise
Body part: Neck
Rehab level: Beginner
Equipment: No equipment

Muscles

splenius
semispinalis capitis
semispinalis cervicis
longissimus capitis
longissimus cervicis
longus capitis
longus colli

Purpose

Increase neck strength and muscular endurance.

Benefit

Improved stability, functional strength and injury prevention.

Head Retraction movement or finishing position — Movement / finishing position

Starting position

Begin seated, or standing, looking forward with shoulders back with good neutral posture.

Movement

Activate core muscles. Attempt to draw head directly backwards. Maintain level head position. Do not tilt head up or down. Hold for two seconds. Return to start position and repeat for prescribed repetitions and sets.

If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.

Prescription

Sets	Reps	Hold	Rest	Frequency
3	10	—	30 sec	3x/week

A timer and counter will walk you through each set.

Head Retraction

Muscles

Purpose

Benefit

Starting position

Movement

Prescription

Exercise complete