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Exercise handout — move better, feel better.
Seated Chin Tuck with Retraction
Practice chin tuck in a seated position for quick posture resets throughout the day. Perfect for desk workers.
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
chair
Home Options
- chair
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
Hold 5 seconds
Tempo
Step-by-Step Guide
Set up
- Sit in chair with feet flat
- Sit tall with shoulders relaxed
- Look straight ahead
No image for this step. Follow the written instruction.
Step 1 of 5
Gently draw your chin straight back
No image for this step. Follow the written instruction.
Step 2 of 5
Imagine a string pulling back of head up and back
No image for this step. Follow the written instruction.
Step 3 of 5
Make a double chin appearance
No image for this step. Follow the written instruction.
Step 4 of 5
Hold for 5 seconds
No image for this step. Follow the written instruction.
Step 5 of 5
Relax and repeat
Breathing
- Breathe normally
- Exhale as you retract
Form Cues
- Slide chin straight back
- Eyes stay level
- Grow taller
- Relax between reps
Common Mistakes to Avoid
- Tilting chin down
- Tensing jaw
- Over-retracting
- Holding breath
Safety Information
Very safe. Stop if it causes headache.
Progressions
Longer holds. More frequent throughout day.
Regressions
Smaller retraction. Shorter holds.
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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.