Posterior Cervical Translation Exercise

Forward head posture, once seen mostly in older adults, is now common among younger generations thanks to hours spent on computers, phones, and gaming devices. This posture places constant stress on the neck, shoulders, and upper back, often leading to pain, headaches, and fatigue.

One of the most effective corrective movements is the Posterior Cervical Translation Exercise, also known as a chin tuck. This simple exercise strengthens the deep neck flexors and retrains the head to rest in a healthier position.

Why This Exercise Helps

When the head shifts forward, the muscles at the base of the skull become overworked while the deep cervical flexors weaken. This imbalance can cause:

• Neck and upper back pain

• Headaches

• Shoulder tension

• Numbness or tingling in the arms from nerve compression [1]

Strengthening the deep flexors with chin tucks restores balance and reduces strain.

How to Perform Posterior Cervical Translation

Basic Chin Tuck

1. Lie on your back with a small pillow under your head.

2. Gently tuck your chin toward your chest without lifting your head.

3. Hold for 5 seconds, then relax.

4. Repeat 10–15 times.

Resistance Band Version

1. Sit tall in a chair with a resistance band positioned behind your head and held in both hands.

2. Gently tuck your chin and push your head backward into the band.

3. Hold for 3–5 seconds, then slowly return to start.

4. Repeat 10–15 times.

Gravity-Assisted Version

1. Lie face down on the floor.

2. Slowly lift your face just off the ground, tucking your chin slightly.

3. Hold for a few seconds, then lower back down.

4. Repeat 10–15 times.

✅ Posture Reset Tips

• Move slowly — avoid forcing your chin down

• Focus on sliding your head straight back, not looking up or down

• Perform daily, especially if you sit at a desk or use screens often

• Pair with upper-back strengthening for best results

The Takeaway

Posterior Cervical Translation is a simple yet powerful way to retrain posture and protect your neck from long-term strain. Practiced consistently, it helps relieve pain, restore alignment, and reduce the risk of future spinal problems.

References

1. Falla D, Jull G, Russell T, Vicenzino B, Hodges P. Effect of neck exercise on sitting posture in patients with chronic neck pain. Phys Ther. 2007;87(4):408–417. https://doi.org/10.2522/ptj.20060009

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