How to do it
No equipment needed - just a bit of space.
Stand tall with your back against a wall and your feet a little way from the skirting board, so the back of your head lightly touches the wall. Look straight ahead.
- Keeping your eyes level, gently draw your chin straight back, as if making a double chin.
- Let the back of your head slide up the wall a little as your chin tucks in.
- Hold the position for a few seconds, keeping your face pointing forwards.
- Relax and let your head return to its normal resting position.
Form cues
- The movement is a straight backward glide, not a nod up or down.
- You feel a gentle stretch at the base of your skull and the back of your neck.
- Your jaw and shoulders stay relaxed throughout.
Common mistakes
- Tipping your head down towards your chest instead of gliding it back.
- Pushing back so hard that it feels forced or pinching.
- Holding your breath during the tuck.
Safety: Stop and message your physio if it brings on dizziness, pins and needles in the arms or hands, or a severe or unusual headache.