Against-Wall Chin Tuck

1. Equipment: No equipment is needed for this exercise.

2. Starting Position:

   • Find a clear wall and stand about 6 inches away from it.

   • Stand tall with your feet shoulder-width apart and parallel to each other.

   • Ensure your back and head are straight.

   • Your heels should be under your knees, and your head should be aligned with your spine.

3. Movement:

   • Take a deep breath in, and as you exhale, gently tuck your chin towards your neck.

   • Imagine trying to create a double chin while keeping your upper body still.

   • Press the back of your head against the wall while maintaining this tuck position.

   • Hold this position for 5 to 10 seconds, breathing normally throughout.

   • Ensure your shoulders remain relaxed and down, away from your ears.

4. Repetition:

   • Slowly release the tuck and return to the starting position.

   • Repeat this movement 10 to 15 times, focusing on controlled and gentle movements.

5. Tips:

   • Keep your movements slow and controlled to avoid straining your neck.

   • If you feel discomfort in your neck or head, reduce the range of motion or take breaks as needed.

6. Cool Down:

   • After completing the repetitions, gently rotate your neck side to side and up and down to relax the muscles.

This exercise helps improve neck posture and strengthen the neck muscles.