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CHIN TUCKS EXERCISE

The chin tucks exercise is a simple movement that strengthens the deep neck muscles and improves posture.
Performed by gently drawing the chin backward without tilting the head, it helps reduce forward head posture, relieve neck tension, and support safer, more comfortable head and shoulder movements.

How to Do the Chin Tucks Exercise Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Keep your shoulders relaxed and eyes looking straight ahead.

  • Without tilting your head up or down, gently draw your chin straight back, as if making a “double chin.”

  • Hold for 2–5 seconds, then slowly relax to the start position.

  • Repeat for the desired number of repetitions.

TIPS:

  • Move straight back, not down — avoid nodding or looking at the floor.

  • Keep your chest lifted and shoulders relaxed.

  • Imagine sliding your head back against a wall.

  • Breathe normally throughout the movement.

MUSCLES WORKED:

  • Deep neck flexors (front of the neck)

  • Cervical stabilisers

  • Postural muscles of the upper spine

BENEFITS:

  • Improves posture by reducing forward head position.

  • Strengthens stabilising muscles of the neck.

  • Helps reduce neck and upper back pain.

  • Supports daily activities like reading, driving, and using phones without strain.

BEGINNER VERSION:

  • Perform the tuck very gently with a smaller movement.

  • Practise lying on your back with a small pillow for extra support.

PROGRESSION OF EXERCISE:

  • Increase the hold to 10 seconds as strength improves.

  • Perform against a wall for feedback (head slides back to touch the wall).