5 Sec Fist Against Chin

Category

Functional

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Sternocleidomastoid, Scalenes

How to do it

1. Sit or stand upright with your feet shoulder-width apart, maintaining good posture. Make a fist with both hands and place them under your chin.
2. Apply gentle upward pressure with your fist against your chin, resisting with your neck muscles. Hold this position for 5 seconds.
3. Keep your neck and head steady, avoiding any movement while maintaining the pressure.
4. Release the pressure after 5 seconds and relax. Repeat the exercise for the desired number of repetitions.

Form tips

• Keep your jaw relaxed, avoiding clenching your teeth.
• Focus on the resistance created by your fist and neck muscles rather than the amount of force applied.
• Breathe normally throughout the exercise, avoiding holding your breath.