How to do it
No equipment needed - just a bit of space.
Sit or stand tall, looking straight ahead. Keep your face vertical and your eyes level.
- Without tipping your head down, gently glide your chin straight backwards to make a light 'double chin'.
- You should feel a mild stretch at the base of your skull and the back of your neck.
- Hold briefly, then release forwards to the start - do not push the head forwards past neutral.
Form cues
- The movement is horizontal - like a drawer sliding back, not a nod.
- Your eyes and jaw stay level throughout.
- Gentle and small; you are not trying to press hard.
Common mistakes
- Nodding the chin down towards the chest instead of gliding it back.
- Holding your breath or clenching your jaw.
- Pushing into pain - this should feel like a gentle stretch at most.
Safety: Stop and message your physio if it brings on dizziness, pins and needles in the arms or hands, or a severe headache.