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

  1. Sit or stand tall with your spine neutral and shoulders relaxed.
  2. 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.
  3. Hold the retracted position for 3-5 seconds, feeling the deep neck flexors engage.
  4. 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

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

  1. Beginner: Seated chin tucks as described, short holds.
  2. Intermediate: Supine chin tucks (lying face-up) with the head lifting slightly off the floor; longer holds (10 seconds).
  3. Advanced: Add resistance with a band or your hand behind the head, pressing back into resistance while maintaining the retracted position.