How to do Chin Retractions
SeatedHoldBeginner
Chin Retractions is a seated stretch for your neck.
Step by step
- 1Stand or sit with a straight back and arms at your sides.
- 2Tuck your chin down and draw it back, engaging your neck muscles.
- 3Use your hand for assistance if needed.
What you should feel
Let the back of your neck grow long.
Form tips
- Keep your shoulders relaxed. Avoid tilting your head up or down.
- Your eyes stay looking ahead.
- Soft and gentle… no pushing.
Make it easier
Let your hand go and just draw your chin back on its own.
Coming out of it
Slowly let your chin glide forward… and lower your hand.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Chin Retractions with a coach
In BendEase, a voice coach talks you into Chin Retractions, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your neck.
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