What is Cervical Retraction with Slow Rotation? This exercise (also called chin tuck with rotation) is a simple move to help fix mid and lower neck issues, like pain, stiffness, or poor posture from too much screen time. How to do it (easy steps): 1. Sit or stand straight with good posture. 2. Gently pull your chin straight back (like making a double chin) to retract your head – don't tilt up or down. 3. While holding that retracted position, slowly turn your head side to side (rotate gently, as far as feels comfy without pain). 4. Move slowly – hold each rotation for a few seconds, repeat 5-10 times. 3 Fun Facts 1. Your head gets "heavier" when slouched! For every inch your head pokes forward (like when scrolling on your phone), it adds about 10 extra pounds of stress on your neck – it's like hanging a bowling ball off your spine! 2. This exercise can help you breathe better. Bad neck posture weakens breathing muscles and makes it harder to take deep breaths – fixing it with moves like this can improve your lung power and even balance. 3. It's like a reset button for "tech neck." Forward head posture (aka text neck) is super common now from devices, but this simple retraction + rotation combo strengthens deep neck muscles and can quickly reduce pain and headaches. Why This Matters ❓ This exercise is great for mid/lower neck problems because most of us spend hours with our heads forward (computers, phones), which flattens the neck's natural curve, strains muscles, pinches nerves, and causes pain or stiffness. By retracting (pulling chin back) and slowly rotating: - It realigns your head over your spine, restoring the healthy curve. - Strengthens deep neck muscles that hold good posture. - Improves mobility, reduces pain fast (even immediate relief for some), and prevents worse issues like headaches, shoulder pain, or pinched nerves.

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