Shoulder, Phase 2 · Exercise 4 of 4 SH-2 #4

Cervical-Scapular Reset

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Train neck and shoulder blade together

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 10 reps

You needA chair, optional

Demonstration video: Chin tucks and scapular retraction exercises (Kinetic Dynamics Physical Therapy). Follow the steps on this page if the video differs.

Why it helps

Your neck and your shoulder blade work together as one unit. After a crash, this connection breaks down. This simple drill retrains them to fire together, which is the foundation for the shoulder strength exercises in later phases.

How to do it

Sit or stand tall. Arms hanging at your sides relaxed.
Chin tuck: pull your head straight back, like making a double chin. Do NOT tilt your head up or down. Keep eyes level.
At the same time, gently squeeze your shoulder blades DOWN and BACK (like trying to slide them into your back pockets).
Hold both at the same time for 5 seconds. Keep breathing.
Slowly release. Rest 2 seconds. Do 10 reps.

Too hard? Try this

Do just the chin tuck without the scapular squeeze. Or do just the scapular squeeze without the chin tuck.

Too easy? Try this

Hold for 10 seconds per rep. Or do them with arms reaching slightly forward (like at a steering wheel).

Common mistakes

You tilt your head up or down instead of pulling straight back.
You shrug your shoulders UP instead of pulling them DOWN and BACK.
You arch your low back.

You should feel

Mild work at the base of your skull and between your shoulder blades.
Taller, more upright posture.

You should not feel

Sharp neck pain.
Pinching at the back of the head.
Dizziness.

Stop right away if

Sharp neck pain.
Dizziness.
Numbness or tingling down the arm.
A new headache that does not go away.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Auto Injury Chiropractic