Supine Chin Tuck

How to do it

1. Lie on your back with your legs extended or your knees comfortably bent.
2. Place a thin folded towel beneath your head if needed to keep your face level.
3. Rest your arms beside your body and relax your shoulders, jaw and throat.
4. Look straight upward without turning your head.
5. Make a small nod as though gently saying “yes.”
6. Draw your chin slightly downward and backward, creating a small double-chin movement.
7. Keep the back of your head supported; do not lift your head from the towel.
8. Hold for approximately five seconds while breathing normally.
9. Release fully and allow the neck muscles to relax before repeating.

Form cues

• Think, “lengthen the back of the neck,” rather than forcing the chin onto the chest.
• The movement should be small and controlled.
• Keep the jaw relaxed and the teeth slightly apart.
• Do not press the head forcefully into the towel.
• Avoid lifting the head like a neck curl.
• Reduce the holding time if the large muscles at the front of the neck become prominent or excessively tense.
• Stop for headache, dizziness, throat discomfort, jaw pain, numbness, tingling or symptoms travelling into the arms.

Dosage

2 × 10 reps

Muscles worked

Strengthens: neck flexors

Helps with

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