Chin Tuck
oec:chin-tuck
A postural rehabilitation exercise that retracts the head to strengthen deep cervical flexors and lengthen tight upper neck extensors.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: cervical retraction, neck retraction
How to do it
Setup
- Sit or stand tall with an upright posture, shoulders relaxed down and back, looking straight ahead.
Movement
- 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
- Flexing the neck downward rather than translating it backward
- Keep your gaze parallel to the floor; move straight back along a horizontal track.
- Shrugging the shoulders upward during retraction
- Keep your shoulders relaxed and down away from your ears.
Safety
- Avoid forcing movement into pain or tingling sensations down the neck or arms.
Muscles
Joints
- Cervical spine: Flexion, Retraction
Details
- Movement
- Neck isolation, Mobility drill
- Modality
- Rehabilitation, Mobility
- Mechanics
- isolation
- Force
- static
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- None
- Record
- Repetitions; or Duration
- Load
- bodyweight
Sources
- wger: Chin tuck (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.