Mobility
Gentle chin retraction
Gentle mobility for the neck and shoulder girdle.
Purpose
Support comfortable mobility and movement control.
Starting position
Sit upright on a stable chair, feet supported and shoulders relaxed.
How to perform
Look straight ahead. Glide your head a little backwards, as if making a small double chin, without looking down or tipping back. Keep the back of your neck long and your jaw relaxed. Hold for 3 seconds, then release. Start with 5 repetitions. This is a small glide, not a forceful chin press.
Breathing
Breathe normally without straining.
What to pay attention to
Stop with increasing pain, dizziness, tingling or numbness. After surgery or with a diagnosed neck condition, seek individual guidance.
Common mistakes
Jerking, forcing the end of the range, holding the breath.
Dosage
5 × 3 seconds.