Chin Tucks
A simple posture exercise that strengthens the deep neck muscles and counteracts the forward-head position from screens and desks.
Demonstration video coming soon
A guided YouTube video will appear here once it's available.
Step-by-Step Instructions
Sit or stand tall with your shoulders relaxed.
Without tipping your head, gently draw your chin straight back, making a 'double chin'.
Feel a lengthening at the base of the skull.
Hold for 3–5 seconds, then relax.
Repeat for 8–10 gentle reps.
Benefits
- Strengthens the deep neck flexors
- Counteracts forward-head posture
- May reduce tension headaches
- Can be done seated at a desk
Precautions
- Keep the movement small and gentle
- Avoid tipping the head down
- Stop if it increases dizziness or pain
Common Mistakes to Avoid
- ✕Nodding the head down instead of gliding it back
- ✕Using too much force
- ✕Shrugging the shoulders
Make it harder
- Perform lying on your back for added resistance
Make it easier
- Reduce the hold time
- Perform fewer reps more often
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Wall Angels
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