neck focus
Chin Tucks on All Fours
A chin tuck done on all fours, where your head has to hold itself against gravity. It trains the deep neck muscles harder than the lying or seated versions.
Key cue: Draw the chin straight back, head level, shoulders still.
Area
neck
Level
intermediate
Volume
3 × 10
Goal
recovery
How to do it
- 1Get on hands and knees with your hands under your shoulders and your back straight.
- 2Look at the floor, then gently draw your chin straight back, as if making a double chin. Keep your head level and do not drop it.
- 3Hold for 2 seconds.
- 4Release and repeat, keeping your shoulders steady.
Easier and harder versions
- Easier
- Do the chin tuck sitting upright in a chair, or lying on your back.
- Harder
- Hold each tuck for 5 seconds before you relax.
Helps with
Commonly used for:
Forward head postureNeck stabilityDesk-related neck ache
Read more
Benefits
- Trains the deep neck muscles against gravity
- A step up from the lying head nod
- Also works the muscles that steady the shoulder blades
Muscles worked
Strengthening. Strengthens your deep neck flexors, upper back and shoulder stabilisers.
Deep neck flexorsUpper backShoulder stabilisers
Form tips
- Imagine a string lifting the back of your head up and away.
- Spread your fingers and press the floor away so your shoulders stay still.
Common mistakes
- Tilting your head up or down instead of drawing it straight back.
- Letting your tummy and shoulders sag.
When to avoid or modify
- Stop if you feel dizzy, or get pain or pins and needles in your arms.
- Skip it if kneeling or weight through your wrists is painful. Try the Lying Head Nod instead.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder