Chin Tuck

Technique

The chin tuck draws the head straight back over the shoulders, making a 'double chin' without tilting the head up or down. It strengthens the deep neck flexors at the front of the neck and counteracts the forward-head posture that builds up from long hours at a desk or phone.

Steps

1. Sit or stand tall with your shoulders relaxed and eyes looking straight ahead
2. Without tilting your head, glide your chin straight back as if making a double chin
3. Hold the end position for 3–5 seconds while feeling a gentle stretch at the base of the skull
4. Release slowly back to neutral and repeat

Common mistakes

• Nodding the head down instead of sliding it straight back
• Shrugging or tensing the shoulders during the hold

Variations

• Lying chin tuck with the head on the floor
• Chin tuck against a resistance band behind the head

FAQ