TrapsBackNo Equipmentbeginner
Bodyweight Neck Retraction
The bodyweight neck retraction targets the upper traps and deep neck muscles to improve posture and reduce forward-head position. Stand against a wall and push the back of your head into the wall, creating a double chin.
How to Perform
1
Stand with your back and head against a wall.
2
Tuck your chin and press the back of your head into the wall.
3
Hold the contraction for 3-5 seconds, feeling the upper traps and neck engage.
4
Release and repeat for the target rep count.
Common Mistakes to Avoid
Tilting the head back instead of retracting the chin straight back.
Not pressing hard enough into the wall to create meaningful contraction.
Shrugging the shoulders up during the movement.
Muscle Activation
Traps60%
Back20%
Variations
Prone Y-T-W RaiseBanded Neck Retraction
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