Chin Tuck Exercise
The Chin Tuck is a gentle posture and mobility exercise that helps improve awareness of head and neck positioning. It encourages a more neutral head position and activates the deep muscles at the front of the neck.
This exercise may support:
This exercise may help improve:
Postural awareness
Neck control
Head and neck positioning
Forward head posture
Neck mobility
Upper-back and neck mechanics
Benefits
Supports improved postural awareness
Encourages a more neutral head position
Activates the deep neck flexor muscles
Supports controlled neck movement
May help reduce excessive forward head positioning
Equipment Needed
Wall, chair, or firm surface for support if needed
Starting Position
Sit or stand upright with your shoulders relaxed.
Keep your eyes looking straight ahead.
Keep your head level rather than looking up or down.
Relax your jaw and neck.
Step 1
Gently draw your chin straight backward, as though making a small “double chin.”
Step 2
Keep your head level and avoid tipping your chin up or down.
You should feel a gentle activation at the front of the neck.
Step 3
Hold briefly, then relax back to the starting position.
Repeat for the recommended number of repetitions.
Recommended Repetitions
5–10 repetitions
Hold for 3–5 seconds
1–2 sets
Perform once daily or as recommended by your healthcare provider
Tips
Keep the movement small and controlled.
Imagine sliding your head straight backward rather than looking down.
Keep your shoulders relaxed.
Avoid clenching your jaw.
Keep your eyes looking straight ahead.
Common Mistakes
Tucking the chin downward instead of straight back
Tilting the head upward
Shrugging the shoulders
Forcing the movement
Using too much pressure
Holding your breath
Stop the Exercise If
Stop and consult your healthcare provider if you experience:
Sharp or increasing neck pain
Dizziness
Numbness or tingling
Headache that worsens with the exercise
Unusual weakness or loss of control
Related Conditions & Concerns
This exercise may be included as part of an individualized home-care plan for concerns such as:
Forward head posture
Neck stiffness
Postural concerns
Upper-back tension
Reduced neck mobility
Discomfort associated with prolonged sitting or screen use
Related Services
Need More Help?
If neck stiffness, postural concerns, or limited movement are affecting your daily activities, an assessment can help identify factors that may be contributing to your symptoms and determine whether Massage Therapy, Osteopathy, or another healthcare approach may be appropriate.
Pelham Massage Therapy & Osteopathy Clinic Inc.
Disclaimer
This exercise is intended for general educational purposes only and should not replace professional medical advice, diagnosis, or treatment. Stop the exercise if you experience significant pain or worsening symptoms, and consult your healthcare provider if you are unsure whether this exercise is appropriate for you.