Chin Tuck Exercise Guide
Exercise Profile
- Target
- Sternocleidomastoid
- Equipment
- Body weight
- Body Part
- Neck
- Primary Muscle
- Sternocleidomastoid
- Secondary Muscles
- Trapezius, Cervical Extensors
- Intensity
- low
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Neck Retraction
How to: Chin Tuck
- Sit or stand with your back straight and shoulders relaxed.
- Gently pull your chin towards your chest while keeping your spine straight.
- Hold the position for 5 seconds, then relax and return to starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Excessive tilting of the head backward instead of maintaining neutral position.
- Forgetting to engage the core, which can lead to poor posture.
Modifications
- Perform the exercise seated or against a wall for better support.
- Use a pillow under your head to reduce strain.
Tips
- Keep your shoulders relaxed and avoid tensing your upper body.
- Focus on drawing your chin down towards your chest gently.
- Maintain a neutral spine throughout the movement.
Chin Tuck Alternatives
Tags
neck
posture
strength
beginner
stability
flexibility