Chin Tuck
Description
The chin tuck is a postural correction exercise that retracts the chin straight back, strengthening the deep cervical flexors and stretching the suboccipital muscles. It is the gold-standard exercise for correcting forward head posture and is widely prescribed in physical therapy.
Muscle Group
Equipment Required
Chin Tuck Instructions
- Sit or stand tall with good posture. Look straight ahead.
- Without tilting your head up or down, pull your chin straight back — like making a double chin.
- Imagine someone is pushing your chin straight back into your spine.
- Hold for 5 to 10 seconds. You should feel a stretch at the base of your skull.
- Release and relax.
- Repeat 10 to 15 times.
- The movement is small — only 1 to 2 inches of retraction.
- Can be performed against a wall for tactile feedback.
Chin Tuck Form & Visual
Chin Tuck Benefits
- Gold-standard for correcting forward head posture
- Strengthens deep cervical flexors
- Stretches suboccipital muscles
- Widely prescribed in physical therapy
- No equipment needed
- Can be done anywhere, anytime
Chin Tuck Muscles Worked
- Deep cervical flexors (longus colli, longus capitis)
- Suboccipitals (stretched)
- Upper trapezius (relaxed)
Chin Tuck Variations & Alternatives
- Chin Tuck Against Wall
- Chin Tuck with Band Resistance
- Neck Flexor Stretch
- Prone Chin Tuck
- Chin Tuck with Rotation
