Seated Chin Tuck
Perform the seated chin tuck to improve cervical posture, strengthen deep neck flexors, and alleviate neck pain.
- Movement
- Isolation
- Force
- Pull
- Per set
- 30s
- Rest
- 10s
Free · iPhone only · Available on the App Store
Variations of Seated Chin Tuck
Description
A seated chin tuck exercise is designed to help improve posture, strengthen neck muscles, and relieve neck pain. It involves sitting straight and pulling your head back into a 'chin tuck' position.
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How to do Seated Chin Tuck
- 01Setup
Sit tall in a chair with your back straight against the backrest or a wall, relaxing your shoulders down and back.
- 02Setup
Look straight ahead, ensuring your head is level and your chin is neither tucked nor lifted.
- 03
Gently draw your chin straight back towards your throat, as if creating a double chin, keeping your gaze fixed forward.
- 04
You should feel a gentle stretch at the base of your skull and activation of the deep muscles in the front of your neck.
- 05
Hold this tucked position for 3-5 seconds, maintaining normal breathing and avoiding excessive tension in your jaw or shoulders.
- 06
Slowly release your chin forward to the starting neutral position, controlling the movement.
Tips
- Visualize a string pulling the crown of your head upwards as you tuck your chin to maintain length through your cervical spine.
- Use a mirror when first learning the exercise to ensure your head moves horizontally backward, not tilting up or down.
- Focus on initiating the movement with your deep neck flexors, avoiding compensation from superficial neck muscles or shrugging your shoulders.
- Breathe deeply and consistently throughout the exercise to avoid holding your breath and tensing up other muscles.
Common mistakes
- Tilting the head down instead of pulling it straight back reduces the effectiveness; focus on keeping your eyes level and moving only horizontally.
- Shrugging shoulders or tensing the jaw during the tuck indicates excessive effort; relax your shoulders and jaw, focusing the movement solely in your neck.
- Extending the head forward before tucking can exacerbate poor posture; always start from a neutral, upright head position.
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Is Seated Chin Tuck good for beginners?
Seated 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 Seated Chin Tuck?
You need Body weight to perform Seated 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 Seated Chin Tuck?
Visualize a string pulling the crown of your head upwards as you tuck your chin to maintain length through your cervical spine. Use a mirror when first learning the exercise to ensure your head moves horizontally backward, not tilting up or down. Focus on initiating the movement with your deep neck flexors, avoiding compensation from superficial neck muscles or shrugging your shoulders. Breathe deeply and consistently throughout the exercise to avoid holding your breath and tensing up other muscles.
What are common mistakes when doing Seated Chin Tuck?
Tilting the head down instead of pulling it straight back reduces the effectiveness; focus on keeping your eyes level and moving only horizontally. Shrugging shoulders or tensing the jaw during the tuck indicates excessive effort; relax your shoulders and jaw, focusing the movement solely in your neck. Extending the head forward before tucking can exacerbate poor posture; always start from a neutral, upright head position.
Related exercises
Sitting Neck Flexion Stretch
Neck · Body weight
Seated Neck Stretch
Neck · Splenius · Body weight
Weighted Lying Neck Extension (with head harness)
Neck · Weighted
Weighted Lying Neck Flexion (with head harness)
Neck · Weighted
Assisted Chin Tuck
Neck · Assisted
Cable Seated Neck Extension (with head harness)
Neck · Splenius · Cable
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Free · iPhone only · Available on the App Store