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Exercise handout — move better, feel better.
Neck Retraction with Eye Movement
Maintain chin tuck while moving eyes to different targets. Challenges vestibular-cervical coordination.
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
90 sec
Reps / Time
30 sec
Rest
1-2 minute sessions
Tempo
Step-by-Step Guide
Set up
- Sit tall with good chin tuck
- Place targets at eye level around room
- Or use your finger as moving target
Step 1 of 5
Maintain chin tuck throughout
Step 2 of 5
Keep head completely still
Step 3 of 5
Move only your eyes to look at different targets
Step 4 of 5
Look left, right, up, down, diagonals
Step 5 of 5
Maintain for 1-2 minutes
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Head stays still
- Only eyes move
- Maintain chin tuck
- Breathe normally
Common Mistakes to Avoid
- Head moving with eyes
- Losing chin tuck
- Moving too fast
- Holding breath
Safety Information
Stop if dizziness or nausea occurs.
Progressions
Faster tracking. More complex patterns.
Regressions
Slower eye movements. Fewer directions.
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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.