Chin Tuck
Drawing the head straight back to make a 'double chin' while keeping the eyes level. A gentle corrective exercise for the deep front neck muscles and head posture awareness.
Primary muscles
- Neck Flexors
Secondary muscles
- Neck Extensors
- Sets
- 2–3
- Reps
- 8–12 (3-5 sec holds)
- Rest
- 30s
How to perform
Main muscles working (thicker lines)
Starting position
Sit or stand tall, or lie on your back with your head supported, eyes looking straight ahead.
Gently glide your head straight back, as if making a double chin.
Keep your eyes level; do not tip your head up or down.
Hold for a few seconds while breathing normally.
Relax back to the start and repeat.
Breathing: Breathe normally throughout each hold.
Coaching tips
Straight back, not down
Eyes level
Gentle effort
Common mistakes
Nodding the chin down instead of gliding back
Pushing too hard
Tensing the shoulders
Safety notes
Keep the effort gentle and pain-free; stop if you feel dizziness or tingling.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.