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Exercise handout — move better, feel better.
Chin Nod (Deep Neck Flexor Activation)
The foundation of neck rehabilitation. Activates deep neck flexor muscles that support good posture and reduce strain on superficial muscles.
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
No equipment? Try: Bed surface
Dosage
3
Sets
10
Reps / Time
30 sec
Rest
Hold 3-5 seconds
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- Head resting on floor (no pillow)
- Arms relaxed at sides
Step 1 of 5
Make a small nodding motion with your chin
Step 2 of 5
Tuck your chin gently as if making a double chin
Step 3 of 5
You should feel the front of your neck working
Step 4 of 5
Hold for 3-5 seconds
Step 5 of 5
Relax completely and repeat
Breathing
- Breathe normally
- Do not hold breath while holding
Form Cues
- Small movement only
- No pushing head into floor
- Feel front of neck engage
- Keep jaw relaxed
Common Mistakes to Avoid
- Pushing head hard into floor
- Lifting head off floor
- Making too large a movement
- Holding breath
Safety Information
Do not push head into floor. Stop if headache develops.
Progressions
Increase hold to 10 seconds. Progress to head lift.
Regressions
Shorter hold time. Smaller movement.
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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.