Chin Tuck

Long hours at a laptop or looking down at a phone pull the head forward, which strains the muscles and joints of the neck. The chin tuck trains the deep neck muscles that bring the head back over the shoulders. It is simple, can be done sitting anywhere, and is part of almost every neck pain programme.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. The head poking forward, as it often does at a desk or phone
2. Glide your head straight back, chin level, ears over shoulders

How to do it

  1. 1

    Sit tall in a chair, looking straight ahead, shoulders relaxed.

  2. 2

    Without tipping your head up or down, glide your head straight back, as if making a double chin.

  3. 3

    You should feel a gentle stretch at the back of the neck and the muscles at the front working.

  4. 4

    Hold for 3 to 5 seconds.

  5. 5

    Relax back to the start. Do not let the head poke forward past where it started.

How many

10 repetitions, 3 to 4 times a day. Tie it to habits, such as each time you finish a call.

Common mistakes

Nodding the head down. The movement is straight back, with the eyes staying level.

Tipping the head up. Keep the chin level.

Pushing too hard. A gentle movement is enough.

Doing it only once a day. Little and often works best for posture.

Make it easier

Lie on your back with a thin pillow and gently press the back of your head into the pillow, making the same double chin.

Make it harder

Stand with your back against a wall and glide the head back towards the wall. Or hold for 10 seconds.

Who it helps

Neck pain
Cervical spondylosis
Forward head posture
Headaches that start in the neck
Desk and IT workers

When to stop and check

Some neck symptoms need a doctor first, such as severe neck pain after a fall or accident, dizziness, trouble speaking or swallowing, or weakness in the arms. Stop if the exercise sends pain, pins and needles or numbness into the arm.

Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.

Get my form checked

Frequently asked questions

Do chin tucks help cervical spondylosis?
They are a common part of treatment, because they strengthen the deep neck muscles and improve posture. Most programmes combine them with mobility and shoulder blade exercises.
Can chin tucks fix forward head posture?
They help, especially combined with changes to your desk and phone habits. Posture changes slowly, so regular practice over weeks is what counts.

Related

Online physiotherapy: Neck Pain and Cervical SpondylosisNeck Pain and Cervical Spondylosis ExercisesNeck and Back Pain for IT Professionals: A Physiotherapist's GuideNeck pain self-check

More neck and shoulder exercises

Shoulder Blade SqueezePendulum ExerciseWall Finger WalkAll exercises
Dr. Rajendra

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra