Chin Tuck
Strengthen your deep neck flexors with the chin tuck, improving posture, reducing neck pain, and enhancing cervical spine stability and health.
- Movement
- Isolation
- Force
- Static
- Per set
- 10s
- Rest
- 10s
Free · iPhone only · Available on the App Store
Variations of Chin Tuck
Description
A neck exercise that helps in strengthening the neck muscles by pulling the head back towards the neck.
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How to do Chin Tuck
- 01Setup
Sit or stand tall with your shoulders relaxed and gaze straight ahead, ensuring your head is in a neutral position.
- 02Setup
Place two fingers gently on your chin as a guide, making sure your jaw remains relaxed throughout the movement.
- 03
Gently draw your chin straight back towards your throat, as if making a double chin, keeping your head level and avoiding any upward or downward tilt.
- 04
You should feel a gentle stretch at the back of your neck and a contraction in the deep muscles at the front. Hold this tucked position for 10 seconds.
- 05
Slowly release the tuck, allowing your head to return to the initial neutral position without pushing it forward.
Tips
- Maintain a level head throughout the exercise; the movement should be purely posterior, not an upward or downward tilt of the head.
- Focus on elongating the back of your neck as you tuck your chin, rather than just forcing your chin down into your throat.
- Perform this exercise slowly and with precise control, emphasizing the activation of the deep neck flexors over a large range of motion.
- Breathe normally and continuously throughout the static hold to avoid unnecessary tension in your neck or shoulders.
Common mistakes
- Tilting the head down instead of drawing it straight back can strain the cervical spine, so keep your gaze level as you tuck your chin posteriorly.
- Forcing the movement too aggressively can lead to neck stiffness and discomfort, so execute the chin tuck gently and with controlled effort.
- Shrugging your shoulders or tensing your jaw reduces the isolation of the deep neck flexors, so keep your shoulders relaxed and jaw loose.
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Is Chin Tuck good for beginners?
Chin Tuck is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Chin Tuck?
You need Body weight to perform Chin Tuck. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Chin Tuck?
Maintain a level head throughout the exercise; the movement should be purely posterior, not an upward or downward tilt of the head. Focus on elongating the back of your neck as you tuck your chin, rather than just forcing your chin down into your throat. Perform this exercise slowly and with precise control, emphasizing the activation of the deep neck flexors over a large range of motion. Breathe normally and continuously throughout the static hold to avoid unnecessary tension in your neck or shoulders.
What are common mistakes when doing Chin Tuck?
Tilting the head down instead of drawing it straight back can strain the cervical spine, so keep your gaze level as you tuck your chin posteriorly. Forcing the movement too aggressively can lead to neck stiffness and discomfort, so execute the chin tuck gently and with controlled effort. Shrugging your shoulders or tensing your jaw reduces the isolation of the deep neck flexors, so keep your shoulders relaxed and jaw loose.
Related exercises
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Neck Protraction Stretch
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Weighted Lying Neck Extension (with head harness)
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Prone Cervical Extension
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Assisted Chin Tuck
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Cable Seated Neck Extension (with head harness)
Neck · Splenius · Cable
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Free · iPhone only · Available on the App Store