Supine Neck Retraction Extension (with tolerated mini rotations)

Helps improve neck mobility, reduce forward-head tension, and gently restore cervical extension while using small rotations to explore comfortable movement and decrease guarding.

Neck stiffness, base-of-skull tension, limited ability to look up, or discomfort from prolonged sitting, phone use, desk work, or forward-head posture.

Lying on the back reduces postural load on the neck. The retraction helps bring the head and neck into better alignment, the extension gently restores backward motion, and the small rotations can help reduce stiffness without forcing a large range of motion.