Cervical retraction means creating double chin ?

Sliding head back from a forward-leaning position means creating a 'double chin ' motion or bringing back to the normal position ? .

Great exercise . 👍👍👍

Tom W. Since you explained how this works, I have one follow-up question. I am currently doing both my personal physiotherapy exercises and following your online program. How can I evaluate myself to know if I am ready for Phase 1, Phase 2, or Phase 3 exercises? How do I determine which phase I am capable of doing? If I follow your program, is it highly recommended that I start strictly from Phase 1, or is there a way to adapt it based on my current level? What would you recommend?

When we go to a physiotherapist, they often refer us to exercises from Phase 4, Phase 3, and Phase 2, but they usually don't include exercises from Phase 1. Instead of giving us every exercise from each phase, they pick one or two from Phase 2, Phase 3, and Phase 4, combine them into a package, and tell us to do them at home.

However, when I follow your training program, you specify doing the Phase 1 program for the first week, Phase 2 for the next week, Phase 3 for the following week, and Phase 4 for the week after that. What is the reason for this? And what is the difference between your phased program and the overall exercise package a physiotherapist provides? Can you explain this to me?

When i do this exercise, i get clicking sound on my back but no pain.Is this ok ?

Why do i feel pain and numbness while i am doing this exercise. What can be the reason? What to do, so that i can do this exercise without pain .