A simple way to reset your neck posture and prevent hump back
This exercise looks simple—but done regularly, it can make a big difference surprisingly quickly.
A useful cue I give patients:
“Slide your head back like it’s on rails.”
Watch my step-by-step video demonstration of the Chin Tuck below.
When to Be Cautious
You may want to avoid or modify this exercise if:
- It increases arm pain, tingling, or numbness (see cervical disc bulge/cervical radiculopathy)
- You feel sharp pain in the neck
- You experience dizziness when moving your head
If unsure, seek professional advice.
What This Exercise Helps With
The chin tuck is one of the most effective ways to improve neck position and reduce strain on the structures at the back of your neck.
It works by gently drawing your head backwards—rather than tipping it up or down.
I often describe it like this:
Your head is like a bowling ball sitting on top of your neck.
When it drifts forward, the muscles at the back have to work overtime to hold it up.
This exercise brings the bowling ball back over its base.
When This is Most Useful
This exercise is particularly helpful for:
- Prolonged sitting / desk work: Helps counteract forward head posture
- Tension headaches: Reduces strain through the upper neck
- General neck stiffness: Encourages better movement and positioning
- Postural-related neck pain: A simple “reset” throughout the day
True Story
I often give this to patients who say:
“I feel like my head is too far forward, but I don’t know how to fix it.”
When they first try it, it doesn’t feel like much. But with consistency, the muscles start to wake up.
After a few days, something clicks. They start catching themselves during the day—sitting a bit taller, adjusting their position, without thinking.
That’s when you know it’s working.
How to do the Chin Tuck
Follow these steps:
- Sit or stand upright
- Keep your eyes level (don’t look up or down)
- Gently draw your chin straight backwards
- Imagine making a “double chin”
- Hold for 2–3 seconds
- Now slowly draw you chin forwards, imagining it is moving on a rail in a straight line
- Return the start
- Relax and repeat
The movement is small—but precise.
This is not a stretch.
It’s a repositioning.
Try this:
- Think “backwards”, not “down”
- Keep your jaw relaxed
- Move slowly and gently
If you’re doing it right, it should feel controlled—not forced.
How Many Should You Do?
Start with:
- 8–12 repetitions
- 2–4 times per day
If it feels good:
- Hold slightly longer (3–5 seconds)
- Use it more frequently during the day
Clinic Note
Occasionally ,if I’ve got a patient with an obvious forward head position, I’ll actually take a picture of them in two positions.
- When they are in their relaxed position
- When they are in the “chin tuck” position
Even though they feel in a funny position when holding in their chin, they are always surprised at the picture.
The reason? It makes them straighten up and look 10 years younger!
Try it for your self—when you see the difference it’s a great motivator to keep up with the exercise.
You Should Feel
- A gentle tightening at the front of the neck
- A light stretch at the base of the skull
- A sense of your head sitting more “on top” of your body
You Should Not Feel
- Sharp or pinching pain
- Pain travelling into the arm
- Jaw clenching or strain
- A strong or forced movement
Common Mistakes to Avoid
Try not to:
- Tip your head up or down (this is the big one)
- Force the movement
- Hold your breath
- Shrug your shoulders
The movement is subtle enough that someone watching you might barely notice.
That’s usually a good sign.
When to Use This Exercise
You can use this throughout the day, especially:
- While sitting at a desk
- After long periods on your phone
- During breaks from driving
- Any time your neck feels like it’s creeping forwards
Little and often works best here.
Think of it less like a workout—and more like a reset button.
How This Fits Into Your Recovery
This is a key postural exercise.
I often recommend combining this with:
Because your neck doesn’t work in isolation—
it’s heavily influenced by what your upper back and shoulders are doing.
Once comfortable, you can build this into a simple daily routine
🔥 Final note
This is one of those exercises that doesn’t look impressive—but delivers over time.
Done regularly, it can quietly take pressure off your neck in a way that adds up across the day.
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Your future self — the one who bends down without wincing — starts right here.
This exercise helps with: