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Exercise handout — move better, feel better.
Prone Chin Tuck Hold
Perform chin tuck while lying face down to challenge deep neck flexors against gravity. Advanced positioning.
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
- Works at the gym
Home Options
- towel
Dosage
2
Sets
6
Reps / Time
45 sec
Rest
Hold 5-10 seconds
Tempo
Step-by-Step Guide
Set up
- Lie face down on mat
- Place small rolled towel under forehead
- Arms at sides or under shoulders
Step 1 of 5
Perform a chin tuck pressing into the towel
Step 2 of 5
Maintain the tuck and lift forehead 1-2cm off towel
Step 3 of 5
Hold for 5-10 seconds while maintaining chin tuck
Step 4 of 5
Lower slowly
Step 5 of 5
Repeat for prescribed reps
Breathing
- Exhale as you lift
- Breathe during hold
Form Cues
- Chin stays tucked
- Small lift only
- Feel deep neck muscles
- Keep breathing
Common Mistakes to Avoid
- Losing chin tuck while lifting
- Lifting too high
- Using upper back instead of neck
- Holding breath
Safety Information
Must maintain chin tuck throughout. Stop if neck strain.
Progressions
Longer holds. Add arm movements.
Regressions
Chin tuck only 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.