Nodding the chin down instead of drawing it back
The movement is horizontal retraction not flexion; looking down is incorrect.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Mobility · Upper Body
Chin Tuck (Cervical Retraction)
Coaching cues
- Sit or stand tall; gently draw the chin straight back — not down
- Feel a gentle stretch at the base of the skull and upper cervical spine
- Hold 3 to 5 seconds; repeat 10 times; can be done against a wall for feedback
- Essential corrective for forward head posture — one of the most prescribed exercises
Common faults 2
Only moving a few degrees — insufficient range
Many people are so tight that the retraction is minimal; practice daily.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗