Chin Tucks
Chin tucks activate the deep cervical flexors and retract the head into proper alignment over the spine. They are one of the most effective corrective exercises for forward head posture, which is epidemic among desk workers and smartphone users.
Setup
- Sit or stand tall with your spine neutral and shoulders relaxed.
- Without tilting your head up or down, draw your chin straight back as if making a “double chin.” Imagine sliding the back of your head along an invisible wall behind you.
- Hold the retracted position for 3-5 seconds, feeling the deep neck flexors engage.
- Slowly release back to your starting position. Repeat.
Coaching Cues
What to feel:
- A gentle lengthening at the back of the neck
- Activation of the muscles at the front of the throat (deep cervical flexors)
- Your ears moving backward to stack over your shoulders
Common mistakes:
- Tilting the chin down (neck flexion) instead of retracting straight back — the movement is horizontal, not vertical
- Jutting the jaw forward first, then pulling back — start from a relaxed neutral position
- Not holding long enough to build endurance in the deep neck flexors
Tip
Place one finger on your chin as a tactile cue. Push your chin back away from your finger. This simple feedback makes the correct movement much easier to find.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Reps | 10-15 |
| Sets | 2-3 |
| Hold time | 3-5 seconds per rep |
| Frequency | Daily, multiple times per day |
| When to do it | Desk breaks, morning routine, daily maintenance |
Progressions
- Beginner: Seated chin tucks as described, short holds.
- Intermediate: Supine chin tucks (lying face-up) with the head lifting slightly off the floor; longer holds (10 seconds).
- Advanced: Add resistance with a band or your hand behind the head, pressing back into resistance while maintaining the retracted position.