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Exercise handout — move better, feel better.
Chin Tuck (Deep Neck Flexor Activation)
Activates the deep neck flexors to counteract forward head posture. Essential for whole spine chain health as the cervical spine leads the chain.
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
- Works at the gym
Home Options
- wall
Dosage
3
Sets
10
Reps / Time
30 sec
Rest
3-5 second hold
Tempo
Step-by-Step Guide
Set up
- Sit tall or stand against a wall
- Look straight ahead at eye level
- Shoulders relaxed down
Step 1 of 6
Gently draw your chin straight back
Step 2 of 6
Imagine making a 'double chin'
Step 3 of 6
Keep your eyes level - don't look down
Step 4 of 6
Feel a gentle stretch at the base of your skull
Step 5 of 6
Hold for 3-5 seconds
Step 6 of 6
Release gently and repeat
Breathing
- Breathe normally throughout
- Exhale as you tuck
Form Cues
- Eyes stay level
- Imagine a string pulling from the crown of your head
- Shoulders stay relaxed
- Don't jam your head back - gentle motion
Common Mistakes to Avoid
- Looking down
- Tilting head back
- Forcing too hard
- Tensing shoulders
- Holding breath
Safety Information
Stop if causes dizziness, numbness, or increased pain. Should feel like gentle stretch, not strain.
Progressions
Increase hold time to 10 seconds, add resistance with finger on chin
Regressions
Lie on back with small towel under head for easier start
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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.