Lying Chin Tucks
Strengthen your deep neck flexors with lying chin tucks. This gentle yet effective exercise improves posture, reduces neck pain, and enhances cervical
- Movement
- Isolation
- Force
- Pull
- Per set
- 30s
- Rest
- 10s
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Variations of Lying Chin Tucks
Description
Lying chin tucks are a strength training exercise that target the neck muscles. It involves lying on your back and tucking your chin into your chest.
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How to do Lying Chin Tucks
- 01Setup
Lie on your back with knees bent, feet flat on the floor, and a neutral spine. Ensure the back of your head is resting comfortably on the floor.
- 02Setup
Relax your shoulders and place your hands gently beside your body, palms down.
- 03
Gently nod your head, tucking your chin towards your throat as if trying to make a double chin. Feel the gentle stretch at the back of your neck and activation in the front.
- 04
Hold this tucked position for 2-3 seconds, maintaining a smooth, controlled movement without lifting your head off the floor.
- 05
Slowly release the chin tuck, returning your head to the starting neutral position.
Tips
- Focus on a gentle, controlled movement rather than forceful tucking to avoid straining the neck.
- Imagine pressing the back of your tongue to the roof of your mouth to help activate the deep neck flexors more effectively.
- Breathe normally throughout the exercise; avoid holding your breath during the tuck.
- Place a small, rolled towel under your neck if you find it difficult to maintain a neutral spine or feel discomfort.
Common mistakes
- Lifting the head off the floor during the tuck reduces activation of the deep neck flexors; ensure only the chin moves towards the throat while the back of the head stays grounded.
- Forcing the chin tuck too aggressively can strain the neck; focus on a subtle, controlled movement where you feel the muscles engage without pain.
- Arching the neck excessively upon release can negate the benefits; return to a truly neutral head position before the next repetition.
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Is Lying Chin Tucks good for beginners?
Lying Chin Tucks is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lying Chin Tucks?
You need Body weight to perform Lying Chin Tucks. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lying Chin Tucks?
Focus on a gentle, controlled movement rather than forceful tucking to avoid straining the neck. Imagine pressing the back of your tongue to the roof of your mouth to help activate the deep neck flexors more effectively. Breathe normally throughout the exercise; avoid holding your breath during the tuck. Place a small, rolled towel under your neck if you find it difficult to maintain a neutral spine or feel discomfort.
What are common mistakes when doing Lying Chin Tucks?
Lifting the head off the floor during the tuck reduces activation of the deep neck flexors; ensure only the chin moves towards the throat while the back of the head stays grounded. Forcing the chin tuck too aggressively can strain the neck; focus on a subtle, controlled movement where you feel the muscles engage without pain. Arching the neck excessively upon release can negate the benefits; return to a truly neutral head position before the next repetition.
Related exercises
Lying Neck Extension Stretch
Neck · Body weight
Lying Neck Extensor Stretch
Neck · Body weight
Weighted Lying Neck Extension (with head harness)
Neck · Weighted
Weighted Lying Neck Flexion (with head harness)
Neck · Weighted
Assisted Chin Tuck
Neck · Assisted
Cable Seated Neck Extension (with head harness)
Neck · Splenius · Cable
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Free · iPhone only · Available on the App Store