Wondering how to do a chin tuck exercise but not sure what it even is?
Or maybe your physical therapist keeps mentioning it every time you go see them?
Either way, you’re not alone – it’s a simple, newbie-approved movement that can make a huge difference. Chin tucks, for me, reduced my chronic neck pain, improved my posture, and eased that stiff, forward-head feeling I’d get from sitting too long at work writing away.
In this article, I’ll explore how to do a chin tuck exercise with 5 steps, what a chin tuck is, the research-backed benefits, and some tips to boost your movement.
How to Do a Chin Tuck Exercise With 5 Simple Steps
The chin tuck exercise is a small but ultra-powerful move that can help realign your head and neck, relieve muscle tension, and improve posture. Here is how to do a chin tuck exercise in 5 easy steps (they’re beginner-friendly – I promise!):
1) Start with the Right Position
2) Align Your Eyes and Head
3) Perform the Chin Tuck
4) Hold the Position
5) Release and Repeat
Now, explore the 5 steps more in depth:
Step #1: Start with the Right Position
It’s important to start in the right position when doing a chin tuck. You can do them sitting, standing, or even lying down – whatever feels the most comfortable. Some beginners find it easiest to start sitting upright in a chair with their feet flat on the floor and back straight. If you’re standing, try doing the chin tuck with your back against a wall so you feel the alignment.
Step #2: Align Your Eyes and Head
Before you start, make sure your head and neck are in a neutral position. This means your chin should be parallel to the floor, not angled upward or downward. Your eyes should be looking straight ahead, as if you're about to take a passport photo – calm, level, and super aligned.
Here’s why this matters: Looking too high or too low can throw off your cervical alignment and reduce the effectiveness of any chin tuck exercises you just did. The goal here is to isolate the movement at the base of your skull, not overcompensate too much by tilting your entire head.
Imagine a thin, gentle string pulling you upward from the crown of your head, keeping your spine long and your gaze really steady. This sets you up for a clean, effective chin tuck without over-straining your neck or jaw. Keeping a calm headspace helps, too, like when doing yoga.
Step #3: Perform the Chin Tuck
Now that you're in a neutral starting position, begin the chin tuck by drawing your head straight backward like it’s sliding along a shelf. Imagine you’re trying to make a subtle double chin, not forcing it, but engaging the front of your neck muscles with control and precision.
You should feel:
→ A gentle stretch at the base of your skull (in the suboccipital region at the back of your neck)
→ Activation in the deep cervical flexors – the small but important muscles that support proper neck alignment
Try remembering that this movement should be small and precise. You’re not pulling your shoulders back or tucking your chin forcefully – you’re gliding your head into alignment. Think “controlled correction,” not “crunch.” Try placing a finger on your chin to guide the motion. As you slide your head back, your chin will follow that backward path, helping you stay on track.
I personally love this step the most because it’s the heart of the chin tuck exercise – engaging the right muscles to realign your cervical spine and reduce strain from forward head posture.
Step #4: Hold the Position
Once you’ve gently pulled your chin back into a neutral alignment, pause and hold the position for 5 to 10 seconds. This hold is where the real postural retraining happens. Keep your shoulders relaxed and your spine tall as you breathe slowly and evenly through your nose.
You should feel:
→ A light stretch at the base of your skull
→ A sense of engagement in the front of your neck and upper spine
→ A subtle lift through your posture – not tension
When doing a chin tuck, you shouldn’t ever feel pain, pinching, or dizziness. If you do, reduce your intensity or shorten the hold. Chin tucks are about precision and patience, not force. If you’re just starting out, begin with shorter holds (3 to 5 seconds), then work your way up to 10 seconds over time. The goal is to help your muscles learn what good alignment feels like.
Step #5: Release and Repeat
After holding a chin tuck for the amount of time you’ve chosen, gently release the position and return your head to its OG neutral starting point – eyes forward and chin level with the floor. Don’t rush through the movement, though, allowing your muscles to fully relax between reps.
Pro Tip → Consistency can retrain your neck and postural muscles so proper alignment becomes second nature. Over time, you may experience reduced neck stiffness, fewer headaches, and improved posture. Chin tucks are a powerful tool with lots of benefits.
What Is a Chin Tuck Exercise?
Chin tucks are simple, ultra-effective, and somewhat self-explanatory; it’s a movement designed to improve your posture and reduce any neck and upper back tension you may have. Chin tuck exercises work by drawing your head backward – almost like you’re purposefully giving yourself a “double chin” (awkward, I know) – to align it directly over your spine.
They specifically strengthen your deep cervical flexor, like the longus colli and longus capitis, which are often weak due to modern, mundane habits like too much screen time, lots of slouching, or “tech neck.” Case in point, a study found that chin tuck exercises can help correct forward head posture, reduce neck pain, and improve muscular endurance in your neck. [1]
Take a peek at this quick breakdown of what to know before doing chin tucks:
→ What it targets: Deep neck flexors, upper back, and postural muscles
→ Who it’s for: Anyone experiencing neck pain, stiffness, poor posture, or headaches
→ Why it’s used: To restore head alignment, relieve tension, and support a healthy spine
Are There Any Chin Tuck Benefits?
Take a look at some chin tuck benefits you may experience after doing them consistently:
→ Correct your forward head posture by realigning your head over your spine, which can keep you from getting the dreaded “tech neck” effect that happens from too much screen time.
→ Strengthen deep neck flexors by targeting muscles like your longus colli and longus capitis that are key for maintaining proper cervical alignment (AKA proper positioning of your neck).
→ Reduce neck and shoulder tension, which can alleviate strain by stretching any tight posterior neck muscles you may have – this also activates your underused anterior muscles.
→ Enhance postural awareness by promoting a neutral spine position, encouraging better overall posture habits – both when you’re out there moving and just chilling, living the good life.
→ Mitigate headaches by relieving tension in the suboccipital region at the base of your skull, decreasing cervicogenic headaches, which are headaches that come from issues in your neck.
→ Improve balance and stability by aligning your head and neck, which may contribute to better overall equilibrium and reduce any chances of a fall.
→ Support TMJ health by helping you to maintain proper jaw alignment, which alleviates temporomandibular joint discomfort. If you’ve experienced TMJ pain, you know the struggle.
→ Enhance your breathing efficiency by promoting good airway alignment, which facilitates better respiratory function – this means it’s easy breathing from here on out.
→ Accessible and convenient for everyday life – the chin tuck exercise requires no equipment and can be done almost anywhere, making it easy to stick with and add to your daily routine.
Tried-And-True Tips to Boost Your Chin Tuck Game
These pro-approved tips can help you boost your chin tuck results and avoid common mistakes:
→ Use a Mirror: Watch your form to ensure your chin moves straight back – not up or down.
→ Try the Wall Trick: Stand with your back, shoulders, and head flat against a sturdy wall. Softly tuck your chin toward the wall to feel the correct motion and alignment for max benefits.
→ Keep Your Jaw Relaxed: Don’t clench your teeth or force your jaw down, though it can be hard to let go of the day’s stresses – let your jaw hang naturally while you do the chin tuck.
→ Breathe With Intention: Inhale and exhale slowly through your nose during each chin tuck hold. This keeps your body relaxed, your focus sharp, and your mind ultra-calm and ready.
→ Pair With Shoulder Blade Squeezes: Doing a few scapular retraction movements after your chin tuck routine can help reinforce better upper back posture for the long game.
→ Consistency Over Intensity: Do a little each day and don’t push yourself too much. Overdoing it can lead to fatigue – quality movement matters more than quantity, I promise.
→ Set Reminders: Use your cell phone or trusty sticky note pack to cue you to do a few chin tuck exercises throughout the day, especially if you work at a desk, sitting for long periods.
Additional Resources to Check Out for Neck Pain
Check out these additional resources from us here at Back Muscle Solutions on neck pain:
Articles
“How to Get Rid of Knots in Neck”
“LiBa Back and Neck Massager Review”
Videos
Posture Correction Exercises
Neck Training Like Andrew Huberman
Posture Routine
Chin Tuck Exercise FAQs
Do Chin Tuck Exercises Work?
Absolutely, chin tuck exercises do work! They’re excellent for improving posture, reducing neck pain, and relieving tension caused by forward head posture. Chin tucks do this by targeting the deep cervical flexors – muscles at the front of your neck – which are often weak from poor posture or too much screen time. Strengthening these muscles can give you lots of benefits.
What Are the Benefits of Chin Tucking?
Some chin tuck benefits are:
→ Corrects your forward head posture
→ Strengthens deep neck flexors
→ Reduces neck and shoulder tension
→ Enhances postural awareness
→ Mitigates headaches
→ Improves balance and stability
→ Supports TMJ health
→ Enhances breathing efficiency
→ Accessible and Convenient
What Is the Purpose of the Chin Tuck Maneuver?
The chin tuck exercise is used to correct forward head posture by strengthening your deep cervical flexor muscles and gently stretching the suboccipital region at the base of your skull. This helps realign your head over your spine, reducing any strain on your neck and shoulders.
Doing chin tuck exercises also helps promote better postural awareness, spinal stability, and can aid in reducing cervicogenic headaches and some pesky tech neck symptoms. Chin tucks are commonly used in physical therapy to treat neck pain, tension, and posture-related issues.
Do Chin Tucks Help Your Jawline?
Indirectly, yes – chin tuck exercises can help your jawline!
While chin tucks aren’t a facial sculpting exercise, they can improve the look of your jawline by promoting better cervical posture. When your head is properly aligned and not jutting forward, your jaw and neck muscles are engaged and supported. This improved posture can reduce the appearance of a double chin caused by poor alignment, boosting your facial definition over time.
It’s a posture win with aesthetic perks – a twofer, if you will.
What Are Some Common Mistakes to Avoid With a Chin Tuck?
Some common mistakes to avoid with a chin tuck exercise include:
1) Tilting Your Head Up or Down
2) Forcing the Movement
3) Clenching Your Jaw
4) Lifting Your Chest or Rounding Your Shoulders
5) Holding Your Breath
6) Not Engaging the Right Muscles
7) Doing Too Many Too Soon
How Many Times a Day Should You Do a Chin Tuck?
Most pros recommend doing chin tuck exercises 2 to 3 times per day, with 5 to 10 repetitions per sesh. If you're a newbie to the movement, start slowly – doing one set per day – and build up as your neck muscles get stronger and more resilient. Consistency matters more than intensity here. Feel free to pair it with posture checks throughout your day for lasting results.
Can You Overdo Chin Tucks?
Yes, there can always be too much of a good thing, and chin tucks are no exception.
Overdoing chin tucks may cause you neck fatigue, tension, or even dizziness if done too often or with a bit too much force. The key with chin tucks is controlled movement and moderation. Stick to short, gentle sessions and avoid doing more than 3 to 4 sets per day unless guided by a physical therapist. If you experience discomfort, reduce frequency, or consult your doctor.
Resources: