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Exercise handout — move better, feel better.
Chin Tuck with Head Lift
Advanced deep neck flexor exercise. Combines chin tuck with lifting the head slightly off the floor. Only progress here when chin nods are easy.
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
2
Sets
6
Reps / Time
45 sec
Rest
Hold 2-5 seconds
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- No pillow under head
- Perform a chin tuck to start
Step 1 of 5
First, tuck your chin (double chin motion)
Step 2 of 5
Maintain the chin tuck position
Step 3 of 5
Lift your head just 1-2cm off the floor
Step 4 of 5
Hold for 2-5 seconds
Step 5 of 5
Lower slowly and relax
Breathing
- Exhale as you lift
- Breathe during hold
Form Cues
- Chin stays tucked
- Tiny lift only
- No neck strain
- Feel front of neck working
Common Mistakes to Avoid
- Losing chin tuck while lifting
- Lifting too high
- Using front of throat muscles
- Holding breath
Safety Information
Stop if headache or neck strain occurs. Only attempt when chin nods are easy.
Progressions
Increase hold to 10 seconds. Add more reps.
Regressions
Return to chin nods without lifting.
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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.