Neck · Beginner

Chin Tuck

Gentle cervical-retraction control drill that moves the head straight backward without flexing or extending the neck.

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Chin Tuck demonstration

Exercise overview

Training details

Neck

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

30 sec

How to perform it

Step-by-step instructions

01Sit or stand tall with eyes looking straight ahead.
02Slide the chin straight backward as if making a double chin.
03Keep the head level instead of nodding down.
04Hold the gentle retracted position for the programmed time.
05Release slowly and stop if symptoms travel into the arm or head.

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