{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "cervical retraction",
      "kind": "common"
    },
    {
      "text": "neck retraction",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deep-neck-flexors",
        "role": "prime-mover"
      },
      {
        "muscle": "sternocleidomastoid",
        "role": "synergist"
      },
      {
        "muscle": "upper-cervical-extensors",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "cervical-spine",
        "actions": [
          "flexion",
          "retraction"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "rehabilitation",
      "mobility"
    ],
    "movement_patterns": [
      "isolation-neck",
      "mobility-drill"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": []
  },
  "external_ids": {
    "wger": "1006"
  },
  "id": "oec:chin-tuck",
  "instructions": {
    "setup": [
      "Sit or stand tall with an upright posture, shoulders relaxed down and back, looking straight ahead."
    ],
    "steps": [
      "Draw your chin directly backward horizontally, creating a slight double chin, without tilting your head down.",
      "Hold the retracted position for the designated pause, feeling a gentle stretch at the base of the skull.",
      "Slowly release back to the neutral starting position under control."
    ],
    "breathing": "Breathe naturally and steadily throughout the hold; do not hold your breath.",
    "cues": [
      "Slide your head straight back like closing a drawer",
      "Make a double chin without looking down",
      "Keep eyes level on the horizon"
    ],
    "common_faults": [
      {
        "fault": "Flexing the neck downward rather than translating it backward",
        "correction": "Keep your gaze parallel to the floor; move straight back along a horizontal track."
      },
      {
        "fault": "Shrugging the shoulders upward during retraction",
        "correction": "Keep your shoulders relaxed and down away from your ears."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid forcing movement into pain or tingling sensations down the neck or arms."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration"
        ]
      },
      {
        "required": [
          "duration"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Chin Tuck",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Chin tuck",
        "url": "https://wger.de/en/exercise/1006/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "setup": {
    "position": "standing",
    "range": "full"
  },
  "status": "active",
  "summary": "A postural rehabilitation exercise that retracts the head to strengthen deep cervical flexors and lengthen tight upper neck extensors."
}