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Exercise handout — move better, feel better.
Chin Tuck Progression Series
Systematic progression from supine to seated to standing chin tucks in one session.
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 + wall
Dosage
3
Sets
10
Reps / Time
30 sec
Rest
5-sec holds throughout
Tempo
Step-by-Step Guide
Set up
- Start lying on back
- Have a chair and wall available
- Progress through positions
Step 1 of 5
10 supine chin tucks with 5-sec holds
Step 2 of 5
Rest 30 seconds
Step 3 of 5
10 seated chin tucks with 5-sec holds
Step 4 of 5
Rest 30 seconds
Step 5 of 5
10 wall chin tucks with 5-sec holds
Breathing
- Breathe during holds
- Rest between positions
Form Cues
- Quality in each position
- Same form throughout
- Progress only if previous is easy
- Breathe normally
Common Mistakes to Avoid
- Poor form in harder positions
- Rushing through
- Skipping easier positions
- Not resting between
Safety Information
Only progress when form is good. Stop if strain.
Progressions
Add resistance in each position.
Regressions
Do only supine and seated.
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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.