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Exercise handout — move better, feel better.
Standing Cervical Retraction Walk
Walk while maintaining chin tuck position to build functional postural endurance.
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
No equipment? Try: Treadmill
Dosage
3
Sets
120 sec
Reps / Time
60 sec
Rest
Walk 1-3 minutes
Tempo
Step-by-Step Guide
Set up
- Stand tall with good chin tuck
- Shoulders back and down
- Prepare to walk forward
No image for this step. Follow the written instruction.
Step 1 of 5
Establish quality chin tuck position
No image for this step. Follow the written instruction.
Step 2 of 5
Begin walking at slow to moderate pace
No image for this step. Follow the written instruction.
Step 3 of 5
Maintain chin tuck and posture throughout
No image for this step. Follow the written instruction.
Step 4 of 5
Walk for 1-3 minutes
No image for this step. Follow the written instruction.
Step 5 of 5
Rest and repeat if needed
Breathing
- Normal walking breath
- Stay relaxed
Form Cues
- Chin stays tucked
- Walk normally
- Eyes level
- Breathe naturally
Common Mistakes to Avoid
- Losing chin tuck
- Looking down at feet
- Walking too fast
- Shoulders creeping up
Safety Information
Watch where you're going. Stop if neck strain.
Progressions
Longer walks. Varied terrain.
Regressions
Shorter walks. Stop if form fails.
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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.