Supine chin tuck

Postureeasyrepsno equipment

Lying on the back with the knees bent, a small nod of the chin switches on the deep neck flexors, then the head lifts just clear of the floor keeping the nod and is held: the endurance version of the chin tuck for forward head posture.

How to do it

1. Lie on your back, knees bent, feet flat, arms by the sides; the head rests on the floor or on a thin folded towel, eyes to the ceiling.
2. Gently nod the chin toward the throat, as if saying 'yes', so the back of the head slides up along the floor; jaw and front of the neck stay relaxed.
3. Keeping the nod, lift the head just clear of the floor (1-2 cm) and hold up to 10 seconds, breathing normally. Do not poke the chin up or push with the shoulders.
4. Lower the head and relax. Start with 5 x 5 seconds and build to 10 x 10 seconds; if the lift is too hard, do the nod alone with the head resting.

Muscles worked

trapezi

Workouts that use it

• Neck & upper back