Postural Stability Hold (PSH) with Head Movement

cervical exercises Deep neck flexors (DNF), cervical proprioception

Wall-based postural stability hold emphasizing a stacked cervical position (chin gently retracted) while adding controlled head movements. Goal: maintain cranio-cervical control without rib flare or shoulder elevation.

Execution

1. Stand with back against a wall: sacrum, mid-back, and head lightly in contact (as tolerated).
2. Set a gentle chin retraction (no neck flexion).
3. Maintain relaxed jaw and steady nasal breathing.
4. Perform small head movements: rotate left/right 10–20° OR nod 'yes' in a very small range.
5. Keep ribs down and shoulders relaxed throughout.
6. 2–3 sets of 20–40 seconds (or 6–10 controlled reps per direction).

Cues

• Think: 'glide back' not 'look down'
• Small range, slow tempo
• No rib flare, no shrug
• Move the head, not the whole trunk

Common Errors

• Turning the torso instead of the head
• Rib flare with lumbar extension
• Upper trap elevation / shoulder shrug
• Neck jutting forward during rotation

Progressions

• Isometric hold only (no movement) -> add slow nods -> add slow rotation
• Increase time under tension
• Add light tactile cue (towel behind occiput) to maintain alignment

Related Patterns

• forward head posture
• upper crossed syndrome