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Exercise handout — move better, feel better.
Chin Tuck (Axial Extension)
Pull your chin straight back to align your head over your spine. Fundamental exercise for reducing forward head posture.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
Dosage
3
Sets
10
Reps / Time
30 sec
Rest
5-10 second holds
Tempo
Step-by-Step Guide
Set up
- Sit or stand with good posture
- Look straight ahead
- Shoulders relaxed
- Think of lengthening the back of your neck
Step 1 of 5
Without looking down, pull your chin straight back
Step 2 of 5
Imagine making a double chin
Step 3 of 5
Feel the back of your neck lengthen
Step 4 of 5
Hold for 5-10 seconds
Step 5 of 5
Relax and repeat
Breathing
- Breathe normally
- Don't hold breath
Form Cues
- Straight back, not down
- Make a double chin
- Lengthen the neck
- Keep eyes level
Common Mistakes to Avoid
- Looking down
- Tilting head back
- Moving shoulders
- Tensing jaw
Safety Information
Very safe. Stop if neck pain increases.
Progressions
Add resistance with hand on chin or do against wall
Regressions
Perform lying down with head on pillow
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.