Chin Tucks

What it does

Long hours looking down at screens let the head drift forward, which loads the joints and muscles at the back of the neck. Chin tucks switch on the deep neck flexors and gently lengthen the base of the skull. Done often, they help you notice and correct your posture during the day.

You will often see it in our programmes for cervical spondylosis, cervical myelopathy and disc bulge, and it features in our neck pain physiotherapy programmes.

How to do it

1. Sit or stand tall with your shoulders relaxed and eyes looking straight ahead.
2. Slide your chin straight back, as if making a double chin. Keep your eyes level; don't nod down.
3. You should feel a gentle stretch at the base of the skull and light effort at the front of the neck.
4. Hold for 5 seconds, then relax without letting the head poke forward.
5. Progress by doing it lying on your back, pressing the back of the head gently into the pillow.

How much

10 repetitions with a 5 second hold, 2 to 3 times a day. Short, frequent sets during work breaks work better than one long session.

Common mistakes

• Tipping the head down instead of sliding it back.
• Pushing hard. It should be a gentle movement.
• Shrugging the shoulders while tucking.

Stop and check with us if

• You get pain, tingling or numbness spreading into an arm.
• You feel dizzy, get visual changes or a severe headache.

Frequently asked questions