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Exercise handout — move better, feel better.
Cervical Retraction on Foam Roller
Practice chin tuck while lying on a foam roller to improve thoracic extension and neck control simultaneously.
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
foam_roller
Home Options
- foam roller
No equipment? Try: Half roller for beginners
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
Hold 3-5 seconds
Tempo
Step-by-Step Guide
Set up
- Place foam roller lengthwise on floor
- Lie with entire spine on roller
- Feet flat on floor for balance
Step 1 of 5
Settle into balanced position on roller
Step 2 of 5
Perform gentle chin tuck
Step 3 of 5
Hold for 3-5 seconds
Step 4 of 5
Relax while maintaining balance
Step 5 of 5
Repeat for prescribed reps
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Stay balanced
- Gentle movement
- Core engaged
- Breathe normally
Common Mistakes to Avoid
- Falling off roller
- Too aggressive tuck
- Holding breath
- Losing balance
Safety Information
Use half roller if balance is challenging. Have support nearby.
Progressions
Add arm movements while maintaining tuck.
Regressions
Use half roller. Feet wider for balance.
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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.