Chin Tuck Exercise for Neck Pain

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.”

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  LINK)
• 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

HOW TO DO THE CHIN TUCK

Follow these steps:

1. Sit or stand upright
2. Keep your eyes level (don’t look up or down)
3. Gently draw your chin straight backwards
4. Imagine making a “double chin”
5. Hold for 2–3 seconds
6. 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.

1. When they are in their relaxed position
2. 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 LINK
• 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:

1. Thoracic extension (mid-back mobility) LINK
2. Upper trapezius stretch LINK
3. Brügger’s relief position LINK

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 LINK

🔥 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.

This exercise helps with: