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Exercise handout — move better, feel better.
Quadruped Neck Retraction (Turtle to Giraffe)
Practice neck control on hands and knees. Moving between chin tuck (turtle) and lengthened position (giraffe) builds awareness and control.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
3 seconds each position
Tempo
Step-by-Step Guide
Set up
- Position on hands and knees
- Hands under shoulders, knees under hips
- Spine in neutral position
No image for this step. Follow the written instruction.
Step 1 of 5
Pull your chin back toward your neck (turtle)
No image for this step. Follow the written instruction.
Step 2 of 5
Hold briefly feeling the back of neck engage
No image for this step. Follow the written instruction.
Step 3 of 5
Then lengthen your neck slightly (giraffe)
No image for this step. Follow the written instruction.
Step 4 of 5
Keep your spine neutral throughout
No image for this step. Follow the written instruction.
Step 5 of 5
Return to turtle and repeat
Breathing
- Breathe normally throughout
- Exhale into turtle position
Form Cues
- No sagging back
- Controlled movements
- Feel the difference between positions
- Keep jaw relaxed
Common Mistakes to Avoid
- Sagging lower back
- Moving too quickly
- Dropping head down
- Shrugging shoulders
Safety Information
Avoid if wrist or knee pain present.
Progressions
Hold each position 5 seconds.
Regressions
Smaller range between positions.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.