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Exercise handout — move better, feel better.
Supine Cervical Protraction
Gentle forward movement of the head while lying down. Explores the opposite direction of retraction.
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
8
Reps / Time
30 sec
Rest
2 seconds each direction
Tempo
Step-by-Step Guide
Set up
- Lie on back with knees bent
- No pillow under head
- Start with head in neutral
No image for this step. Follow the written instruction.
Step 1 of 5
Gently slide your chin forward away from your neck
No image for this step. Follow the written instruction.
Step 2 of 5
Feel head glide forward on the floor
No image for this step. Follow the written instruction.
Step 3 of 5
Return to neutral position
No image for this step. Follow the written instruction.
Step 4 of 5
Can alternate with retraction (chin tuck)
No image for this step. Follow the written instruction.
Step 5 of 5
Move slowly and gently
Breathing
- Breathe normally
- Stay relaxed
Form Cues
- Small movement
- Gliding motion
- Stay relaxed
- No forcing
Common Mistakes to Avoid
- Too much movement
- Lifting head
- Moving too fast
- Tensing neck
Safety Information
Very gentle movement. Good for acute pain.
Progressions
Combine with retraction for full glide.
Regressions
Smaller range. Even slower.
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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.