NECK RETRACTION - CHIN TUCK
Strengthen posterior neck muscles and improve posture through gentle head retraction movements.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and spine neutral.
- Tuck your chin in and pull your head back slowly, keeping your mouth closed and level.
- Hold the position for 20-30 seconds, feeling the engagement in the back of your neck.
- Return to starting position by slowly releasing the retraction.
- Complete prescribed repetitions with controlled movements.
Key Execution Cues
Remember: Move slowly and gently. Feel the contraction in the posterior neck. Maintain level mouth position.
Safety & Precautions
Important: Avoid if acute neck injury. Do not force excessive retraction. Modify if experiencing neck pain.
Additional Safety Notes: Never force the movement. Stop if you experience pain. Keep movements smooth and controlled.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Add resistance with hand pressure.
Make it Easier (Regressions)
Reduce hold time to 10 seconds. Reduce range of retraction.