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Exercise handout — move better, feel better.
Chin Tuck Against Wall
Practice proper head alignment by tucking chin while standing against a wall. Great for desk workers with 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
Home Options
- wall
No equipment? Try: Door frame
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
Hold 5 seconds
Tempo
Step-by-Step Guide
Set up
- Stand with your back flat against a wall
- Feet about 6 inches from wall
- Head touching wall
Step 1 of 5
Gently draw your chin back as if making a double chin
Step 2 of 5
Keep the back of your head on the wall
Step 3 of 5
Your eyes should stay level with the horizon
Step 4 of 5
Hold for 5 seconds
Step 5 of 5
Relax and repeat
Breathing
- Breathe normally while holding
- Exhale as you tuck
Form Cues
- Eyes stay level
- Feel like you are growing taller
- Shoulders stay down
- Do not look down
Common Mistakes to Avoid
- Looking down instead of tucking
- Head coming off wall
- Forcing too hard
- Holding breath
Safety Information
Stop if this causes headache or neck pain.
Progressions
Add rolled towel behind head for resistance.
Regressions
Shorter holds. Smaller tuck.
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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.