Neck Exercises
Chin Tucks
Chin tucks train the small deep muscles at the front of the neck that hold your head over your shoulders. They are the first exercise we give most people with desk-related neck pain, because they are simple, safe and can be done anywhere.
What it does
Long hours looking down at screens let the head drift forward, which loads the joints and muscles at the back of the neck. Chin tucks switch on the deep neck flexors and gently lengthen the base of the skull. Done often, they help you notice and correct your posture during the day.
You will often see it in our programmes for cervical spondylosis, cervical myelopathy and disc bulge, and it features in our neck pain physiotherapy programmes.
How to do it
- Sit or stand tall with your shoulders relaxed and eyes looking straight ahead.
- Slide your chin straight back, as if making a double chin. Keep your eyes level; don't nod down.
- You should feel a gentle stretch at the base of the skull and light effort at the front of the neck.
- Hold for 5 seconds, then relax without letting the head poke forward.
- Progress by doing it lying on your back, pressing the back of the head gently into the pillow.
How much
10 repetitions with a 5 second hold, 2 to 3 times a day. Short, frequent sets during work breaks work better than one long session.
Common mistakes
- Tipping the head down instead of sliding it back.
- Pushing hard. It should be a gentle movement.
- Shrugging the shoulders while tucking.
Stop and check with us if
- You get pain, tingling or numbness spreading into an arm.
- You feel dizzy, get visual changes or a severe headache.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
How long before chin tucks help?
Can I do chin tucks with a disc bulge?
What are chin tucks?
Chin tucks are a small neck exercise where you glide your head straight back, as if making a double chin, to wake up the deep neck muscles that hold your head over your shoulders.
How are chin tucks performed?
Sit or stand tall with your shoulders relaxed. Look straight ahead. Keeping your eyes level, glide your head straight backwards. Your chin moves back, not down. Hold for 5 seconds. You should feel a gentle stretch at the base of the skull and light effort at the front of the neck. Relax back to the start and repeat. Start with 10 repetitions, two or three times a day.
What are the benefits of chin tucks?
They reduce neck ache from screen use, improve forward head posture, ease tension headaches from the base of the skull and are safe for most neck conditions. They are often part of rehab for cervical spondylosis, cervical myelopathy and concussion.
Which muscles do chin tucks target?
The deep neck flexors (longus colli and longus capitis), with a gentle stretch of the muscles at the base of the skull.
Calculators that recommend this exercise
Free self-checks that suggest this exercise when your result calls for it.
Related treatments
Neck Pain Physiotherapy
Relief for desk-related neck stiffness, headaches and referred arm pain.
Learn more SpineCervical Spondylosis
Neck stiffness, shoulder ache and arm symptoms from age-related neck changes, treated with movement and strength.
Learn more SpineCervical Myelopathy
Pressure on the spinal cord in the neck. Why early medical review matters and where rehab fits in.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.