Overview

Chin Tuck (收下巴) is a beginner-level Strengthening exercise targeting the Neck. Perform 15 repetitions.

How to Perform

1. Sit tall and look straight ahead.
2. Draw your chin straight back (as if making a double chin) without tilting your head up or down.
3. Hold for 5 seconds, then release.
4. Repeat 10-15 times.
5. This strengthens deep neck flexors and corrects forward head posture from phone and computer use.

中文说明

坐直目视前方。下巴向后收（做出双下巴的动作），不要抬头或低头。保持5秒后放松。重复10-15次。强化颈深屈肌，纠正手机和电脑导致的头前伸姿势。

Target Muscles

• Neck

Benefits

• Reduces neck stiffness and pain
• Builds muscular endurance for spinal support
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Always listen to your body and stop if you experience sharp pain
• Consult a healthcare provider if you have recent injuries or surgeries

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Wang XQ, et al. A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One. 2012;7(12):e52082. doi:10.1371/journal.pone.0052082
2. Chang WD, et al. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619