Chin tuck with head lift

With the chin tucked, the head lifts just clear of the floor and holds, loading the deep neck flexors with the head’s weight.

Chin tuck family

Chin tuck with head lift

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These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

With the chin tucked, the head lifts just clear of the floor and holds, loading the deep neck flexors with the head’s weight.

DemandMedium

Equipment requiredBodyweight + Floor space

Muscle focusNeck

Speed Figure

The figure gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch this variation on the 3D figure above: it gets into position, then repeats the movement.

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with the knees bent and feet flat, and tuck your chin as in the lying chin tuck.
Keeping the chin tucked, lift the head just clear of the floor, about a finger’s width.
Hold briefly, then lower the head slowly and relax. Stop if the chin pokes forward.

Form cues

Lift only as high as the chin stays tucked.
Breathe normally throughout.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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