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Chin Tuck Against Resistance With a Ball Under the Chin

BeginnerStrengthTier T1

You sit upright on a chair with a small ball between your chin and upper chest. You open your jaw wide, tuck your chin onto the ball so it is squeezed, then return.

Targets: Neck (Cervical Spine)
Muscles: Deep Neck Flexors

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • 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

chair

Home Options

  • chair + small ball

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit upright on a plain chair with both feet flat on the floor about hip-width apart, your hands resting on your thighs and your head level. Place a small soft ball under your chin so it rests lightly between your chin and your upper chest.
  • Close your mouth and let the ball rest with only light contact before you begin. Sit upright, resting the hands on the thighs and sitting clear of the backrest.
  1. A man sitting upright on a chair in profile with a small blue ball held between his chin and his upper chest and his mouth closed.

    Step 1 of 3

    Sit upright on a chair and place a small ball under your chin so it rests lightly between your chin and your upper chest, with your hands resting on your thighs.

  2. The same man in profile with his mouth open wide and his chin tucked down, the blue ball squeezed a little flatter between his chin and his upper chest.

    Step 2 of 3

    Open your jaw wide and tuck your chin down onto the ball so it is squeezed between your chin and your upper chest. Hold the position, then return to the start.

  3. A man sitting upright on a chair in profile with a small blue ball held between his chin and his upper chest and his mouth closed.

    Step 3 of 3

    Sit upright on a chair and place a small ball under your chin so it rests lightly between your chin and your upper chest, with your hands resting on your thighs.

Breathing

  • Breathe normally.

Safety Information

This is speech and language therapy, not a substitute for a clinician's advice. Use a small, soft ball. If anything hurts or feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.