Videos
Instructions
- Sit or stand upright with shoulders relaxed.
- Gently draw your chin straight back, creating a double chin.
- Keep eyes forward and avoid tilting the head up or down.
- Hold for a few seconds, then slowly release.
Technical tips
- Keep movements small and controlled.
- Avoid shrugging shoulders or arching the back.
- Focus on neck alignment rather than force.
Breathing tips
- Inhale before tucking the chin.
- Exhale slowly while holding the position.
- Breathe normally as you return to the starting position.
Medical restrictions
- Acute neck injury
- Severe cervical disc herniation
- Recent cervical spine surgery
Description
The chin tuck is a simple yet highly effective postural exercise designed to strengthen the deep cervical flexor muscles and promote better alignment of the neck and spine. Commonly used in rehabilitation and corrective training, this exercise helps counteract forward head posture, a frequent issue caused by prolonged sitting, computer use, or mobile device habits. By training the neck to retract gently, the chin tuck reduces unnecessary strain on the cervical spine and surrounding muscles, improving posture, comfort, and overall mobility. This exercise is particularly beneficial for individuals experiencing neck stiffness, tension headaches, or poor posture. It enhances spinal stability, supports better breathing mechanics, and contributes to long-term neck health. Because it requires no equipment and can be performed in a variety of positions—such as seated, standing, or lying down—the chin tuck is accessible to beginners and can easily be integrated into daily routines. When performed consistently, it helps restore natural head alignment, alleviates discomfort from modern sedentary habits, and reduces the risk of chronic pain. Whether as part of a warm-up, rehabilitation program, or postural correction plan, the chin tuck is a foundational exercise for improving neck function and maintaining a healthy spine.
What are the benefits of doing chin tucks?
Chin tucks help strengthen deep neck flexors, improve posture, reduce forward head position, and relieve tension in the neck and upper back.
What is the most common mistake in chin tucks?
The most common mistake is nodding the head or looking down instead of pulling the chin straight back, which reduces the effectiveness of the exercise.
Is the chin tuck safe for people with neck pain?
Yes, chin tucks are generally safe and often recommended for neck pain, but people with acute injuries or severe disc issues should consult a professional before performing them.
How long should I hold a chin tuck?
A typical hold is 5 to 10 seconds, repeated for 5 to 10 repetitions, depending on your comfort and level of conditioning.
What is the difference between seated and supine chin tucks?
Supine chin tucks provide more support and are easier for beginners, while seated chin tucks challenge posture control in an upright position, making them more functional for daily activities.