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Exercise handout — move better, feel better.
Chin Tuck Endurance Hold
Extended chin tuck holds to build endurance in deep neck flexors. Progress from strength to endurance.
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
Dosage
4
Sets
45 sec
Reps / Time
45 sec
Rest
Hold 30-60 seconds
Tempo
Step-by-Step Guide
Set up
- Stand against wall or lie supine
- Establish good chin tuck position
- Time yourself
Step 1 of 5
Perform quality chin tuck
Step 2 of 5
Hold position for 30-60 seconds
Step 3 of 5
Maintain good form throughout
Step 4 of 5
Rest equal time
Step 5 of 5
Repeat for prescribed sets
Breathing
- Breathe normally throughout
- Relaxed breathing
Form Cues
- Quality over quantity
- Stop if form fails
- Breathe normally
- Track your time
Common Mistakes to Avoid
- Losing chin tuck position
- Holding breath
- Pushing too hard
- Form breakdown
Safety Information
Stop if headache develops. Quality over duration.
Progressions
Build to 90-120 second holds.
Regressions
Shorter holds. More rest between.
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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.