Band Head Protraction and Retraction
Band Head Protraction and Retraction
Band Head Protraction and Retraction is a gentle neck control exercise performed with light resistance from an exercise band. This exercise encourages awareness of head and neck positioning while practicing small, controlled forward and backward movements of the head.
This exercise may help support:
Postural awareness
Head and neck positioning
Neck control
Forward head posture
Controlled neck movement
Awareness of neutral head alignment
Benefits
Supports awareness of head and neck positioning
Encourages controlled head movement
Uses light resistance for neck control practice
Supports awareness of a neutral head position
Can be performed while seated
Equipment Needed
Light resistance band
Chair
Starting Position
Sit tall in a sturdy chair with your feet supported.
Place the resistance band around the back of your head.
Hold one end of the band in each hand.
Keep your face level and your eyes looking straight ahead.
Relax your shoulders and jaw.
Step 1 – Head Protraction
Gently glide your head forward against the light resistance of the band.
Keep the movement small and controlled without tipping your chin up or down.
Step 2 – Head Retraction
Slowly draw your head backward toward a neutral position while maintaining gentle resistance from the band.
Keep your eyes looking forward and your shoulders relaxed.
Step 3
Return to the starting position slowly and with control.
Repeat for the recommended number of repetitions.
Recommended Repetitions
8–10 repetitions
1–2 sets
Use light resistance
Perform once daily or as recommended by your healthcare provider
Tips
Keep the movement small and controlled.
Use gentle resistance only.
Keep your head level.
Relax your shoulders and jaw.
Breathe normally throughout the exercise.
Common Mistakes
Using too much resistance
Tipping the chin up or down
Moving too quickly
Shrugging the shoulders
Holding the breath
Clenching the jaw
Stop the Exercise If
Stop and consult your healthcare provider if you experience:
Sharp or increasing neck pain
Dizziness
Numbness or tingling
Headache that worsens with the exercise
Unusual weakness or loss of control
Related Conditions & Concerns
This exercise may be included as part of an individualized home-care plan for concerns such as:
Forward head posture
Neck stiffness
Postural concerns
Reduced neck mobility
Discomfort associated with prolonged sitting or screen use
Awareness of head and neck positioning
Related Services
Need More Help?
If neck stiffness, postural concerns, or limited movement are affecting your daily activities, an assessment can help identify factors that may be contributing to your symptoms and determine whether Massage Therapy, Osteopathy, or another healthcare approach may be appropriate.
Pelham Massage Therapy & Osteopathy Clinic Inc.
Disclaimer
This exercise is intended for general educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Stop the exercise if you experience significant pain or worsening symptoms, and consult your healthcare provider if you are unsure whether this exercise is appropriate for you.