Lying chin tuck

A small nod with the head resting on the floor trains the deep neck flexors without lifting the head’s weight.

Chin tuck family

Lying chin tuck

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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.

A small nod with the head resting on the floor trains the deep neck flexors without lifting the head’s weight.

DemandEasy

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, the back of your head resting on the floor or a thin folded towel.
Gently nod as if saying yes, drawing the chin toward the throat so the back of the neck lengthens; the head stays resting.
Hold briefly while breathing normally, then relax back to neutral.

Form cues

Keep the jaw and throat relaxed.
The movement is small; the head never lifts.

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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