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Exercise handout — move better, feel better.
Wall Chin Tuck with Towel
Perform chin tuck against wall with a rolled towel for added resistance and feedback.
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 + towel
No equipment? Try: Small pillow
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
Hold 5-10 seconds
Tempo
Step-by-Step Guide
Set up
- Stand with back flat against wall
- Place small rolled towel behind head at skull base
- Head touching towel
No image for this step. Follow the written instruction.
Step 1 of 5
Perform chin tuck while pressing into towel
No image for this step. Follow the written instruction.
Step 2 of 5
Feel the towel provide resistance
No image for this step. Follow the written instruction.
Step 3 of 5
Hold for 5-10 seconds
No image for this step. Follow the written instruction.
Step 4 of 5
Release pressure
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat for prescribed reps
Breathing
- Breathe normally during hold
- Exhale to relax
Form Cues
- Press into towel evenly
- Maintain chin level
- Grow taller
- Breathe normally
Common Mistakes to Avoid
- Pressing unevenly
- Looking down
- Not enough pressure
- Shoulders tensing
Safety Information
Keep pressure comfortable. Stop if headache develops.
Progressions
Longer holds. Multiple sets throughout day.
Regressions
Less pressure. 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.