Exercise library
Neck and Upper-Back
Chin tucks (sitting or standing)
How to do it
- 1Sit or stand tall with your shoulders relaxed and your eyes looking straight ahead.
- 2Gently draw your chin straight back as if making a "double chin," keeping your head level (do not tilt up or down).
- 3You should feel a mild stretch or activation at the base of your skull and the front of your neck, not pain.
- 4Hold briefly for the prescribed time, then relax and repeat for the recommended repetitions.
Why this exercise
Modern life is basically a chin-forward endurance sport. We are sitting at desks, staring at screens...then we go home and stare at more screens while slouching on the couch. Chin tucks help retrain neck flexors while stretching the posterior extensors. This helps correct a forward neck posture that most of us are guilty of. Get ready to show your double chin.
Make it easier
- Smaller movement (gentle glide back)
- Shorter holds
- Do it lying down (often easier to feel correctly)
Make it harder
- Longer holds / more reps
- Add it into posture breaks (set-based habit)