Movement · Head Over Shoulders
Prone Neck Retraction
Move 4 of 5
Starting position
Lie on your stomach on a bed or mat, letting your head and neck hang gently off the edge, face parallel to the floor.
8–10 reps
Breath — Inhale to prepare · Exhale to execute
How to do it
Without looking up, pull the back of your head straight up toward the ceiling, then lower with control. Move slowly and repeat.
Keep in mind
Don’t tilt your chin up — lift from the back of your skull, as if avoiding a cold drop of water.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →