neck focus
Chin Tucks
Strengthens deep neck flexors and improves posture.
Key cue: Slide your chin straight back, as if making a double chin. Eyes stay level.
Area
neck
Level
beginner
Volume
10 reps
Goal
pain relief
How to do it
- 1Sit tall with your shoulders relaxed and your eyes looking straight ahead.
- 2Without tilting your head up or down, gently glide your chin straight back, as if making a double chin.
- 3Hold for 5 seconds. You should feel a gentle stretch at the base of your skull and the muscles at the front of your neck working lightly.
- 4Relax and let your head return to the start. Repeat 10 times.
Easier and harder versions
- Easier
- Make the movement smaller and skip the hold: slide back and return straight away.
- Harder
- Build the hold from 5 to 10 seconds while you keep breathing normally.
Helps with
Commonly used for:
Forward-head postureTension headachesDeep cervical flexor weakness
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Counters forward-head posture
- Reduces neck pain
- Strengthens postural muscles
Muscles worked
Activation. Wakes up your deep neck flexors and upper back.
Deep neck flexorsUpper back
Form tips
- Imagine your head sliding back along a shelf, not nodding.
- Rest a finger on your chin to guide it straight back.
Common mistakes
- Tipping your head down or up instead of sliding it back.
- Pushing so hard that your jaw or neck muscles tense up.
When to avoid or modify
- Dizziness, vertigo or blurred vision: stop. If it comes with double vision, slurred speech, facial numbness or a sudden severe headache, get urgent medical help
- Pins and needles or numbness in an arm or hand that gets worse: stop and speak to your GP or physiotherapist
- Jaw pain during the movement: do a smaller version with your mouth relaxed
- A recent neck injury or neck surgery, unless cleared
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder