# Chin Tuck

URL: https://heatsy.app/ex/chin-tuck

Also known as: Neck Retraction, Chin Retraction, Chin Tucks, Cervical Retraction

Body region: Neck

## Muscles

- Main: Longus Colli, Longus Capitis
- Helps: Splenius Cervicis, Semispinalis
- Holds: Trapezius, Rhomboids

## Technique

1. Sit or stand tall with the shoulders relaxed and your eyes looking straight ahead.
2. Without tilting the head, glide the chin straight back as if making a double chin.
3. Hold the position for a few seconds while feeling the front of the neck work.
4. Return slowly to neutral.
5. Repeat for the reps without forcing the range.

### Cues

- Keep the eyes level and move the head straight back.
- Think of lengthening the back of the neck.
- Use a gentle effort.

### Common mistakes

- Tilting the chin down instead of gliding it back.
- Pushing hard into pain.
- Shrugging the shoulders.

## Alternatives

- [Neck Flexion Isometric](https://heatsy.app/ex/neck-flexion-isometric)
- [Plate Neck Flexion](https://heatsy.app/ex/neck-flexion)
- [Cable Scapular Retraction](https://heatsy.app/ex/cable-scapular-retraction)