Chin Tuck tutorial
The chin tuck is a very simple exercise for the deep muscles at the front of the neck. It helps people who spend hours at a screen with their head pushed forward learn to keep the head back in line with the spine.
How to perform
- Sit or stand tall with relaxed shoulders.
- Keep your eyes looking straight ahead.
- Without tipping your head up or down, draw your chin straight back as if making a double chin.
- You will feel a gentle stretch at the back of your neck; hold for 2 to 5 seconds.
- Relax slowly and repeat.
Breathing: Breathe calmly and naturally.
Key tips
- You can rest a finger on your chin as a guide.
- Do it several times a day during work breaks.
- Doing it with the back of your head against a wall is a good way to learn it.
Common mistakes
- Nodding the head down instead of drawing the chin back.
- Tensing the shoulders.
- Pushing too hard or too suddenly.
Safety: This exercise should be pain-free. If neck pain shoots into your arm or comes with numbness or tingling, stop and see a doctor.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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