The chin tuck is a small neck exercise where you sit tall and slide your head straight back, as if making a slight double chin. It works the deep muscles at the front of your neck (deep neck flexors). You will find it in a lot of programs for neck pain and a forward head posture.

How to do the chin tuck

Sit tall on a firm chair with your feet flat and your hands resting on your thighs.
Let your shoulders relax down. Look straight ahead with your eyes level.
Gently draw your chin and head straight back, making a slight double chin. Your eyes stay level, so you are sliding back rather than nodding down.
Hold the position for a few seconds and keep breathing normally.
Relax back to where you started, then repeat.

What you should feel

A light working feeling at the front of your neck, under the chin, and often a mild stretch at the base of your skull. It should not hurt.

Common mistakes

Dropping the chin to the chest. The movement is backward, not down.
Pushing back as hard as you can. A small, gentle movement is enough.
Letting the shoulders creep up, or holding your breath.

How often

Many programs use 8 to 10 repetitions with a 3 to 5 second hold, a few times a day. Some people spread them through the day, for example during breaks at a desk. Your physio can adjust the numbers.

Stop and check with your physio if

You feel dizzy, faint or unsteady. Stop and get medical advice the same day. If you faint, it does not settle within a few minutes of sitting still, or you cannot stand or walk steadily, call emergency services.
Things look double, your vision suddenly blurs or goes, your speech slurs or becomes muddled, swallowing becomes hard, your face or lips go numb, one side of your face droops or one side of your body goes weak or numb, you suddenly become so dizzy or unsteady that you fall or cannot stand or walk, your legs suddenly give way but you do not black out (a drop attack), or you get a sudden severe headache. Stop and call emergency services, even if it goes away.
Pain, numbness or tingling spreads into your arm or hand.
Neck pain gets sharper with each repetition.

From the clinic

Most people expect a bigger movement than this. Watch the video from the side: the head only travels a short way back. If you are not sure, rest a finger on your chin. It should move straight back toward your neck, not down toward your chest.

Sitting slumped makes the tuck much harder to find. Sit up first, then tuck. After neck surgery or a broken bone in the neck, check with your surgeon or physio before you start.

Reviewed by the PocketPhysio by VirtueLife expert physiotherapy team. Last reviewed 2026-09-25.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Chin tuck