ClapMove · clapmove.com
Exercise handout — move better, feel better.
Cervical Retraction with Shoulder Squeeze
Combine chin tuck with shoulder blade squeeze for comprehensive posture correction.
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
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
Hold 5 seconds
Tempo
Step-by-Step Guide
Set up
- Sit or stand with good posture
- Arms relaxed at sides
- Look straight ahead
Step 1 of 5
Draw chin back (chin tuck)
Step 2 of 5
At the same time squeeze shoulder blades back and down
Step 3 of 5
Hold both positions for 5 seconds
Step 4 of 5
Relax completely
Step 5 of 5
Repeat for prescribed reps
Breathing
- Exhale as you retract
- Breathe during hold
Form Cues
- Two movements together
- Grow tall
- Shoulders down not up
- Breathe normally
Common Mistakes to Avoid
- Doing movements separately
- Shrugging shoulders
- Over-retracting neck
- Holding breath
Safety Information
Very safe. Perfect for hourly desk breaks.
Progressions
Longer holds. Add band resistance.
Regressions
Do movements separately first.
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.