Chin Tuck
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Neck
- Tipo
- Strength
The chin tuck is a gentle bodyweight neck drill that strengthens the deep neck flexors at the front of the neck while improving mobility. By drawing your chin straight back to retract the head, it helps counter forward-head ("tech neck") posture and builds better head-on-spine alignment. It needs no equipment and works well as a daily desk-break exercise.
Cómo hacer el Chin Tuck
- 1Sit or stand tall with your spine neutral, shoulders relaxed down, and your gaze level with the horizon.
- 2Without tilting your head up or down, slowly draw your chin straight back, as if making a double chin.
- 3Imagine sliding your whole head backward over your shoulders, keeping your eyes and jaw level the entire time.
- 4Stop at the point of a gentle stretch at the base of the skull and a mild contraction at the front of the neck, without forcing the range.
- 5Hold the retracted position for 3 to 5 seconds, breathing normally.
- 6Release slowly and return your head to the neutral starting position under control.
- 7Repeat for your target reps, keeping every movement smooth and free of jerking.
Consejos de técnica
- Move slowly and stay within a pain-free range — this is a low-load mobility drill, not a forceful stretch.
- Keep your eyes and chin level throughout; the motion is a horizontal glide backward, not a nod up or down.
- Keep your shoulders and jaw relaxed so the work stays in the deep neck flexors rather than the surrounding muscles.
- Use a wall or the headrest of a chair as a target for your head to gauge a consistent backward range each rep.
- Stop and rest if the movement causes pain, tingling, or dizziness, and ease back the range before trying again.
Errores comunes
- Tilting the head up or down instead of gliding it straight back, which turns the drill into a nod and misses the deep neck flexors.
- Jerking the chin back quickly, which strains the neck and removes the controlled tension that builds strength.
- Pushing into a painful end range, which can irritate the neck joints rather than gently improving mobility.
- Shrugging or tensing the shoulders, which recruits the wrong muscles and reduces the work on the front of the neck.
- Holding the breath during the hold, which adds unnecessary tension and makes the movement feel harder than it is.
Preguntas frecuentes
What muscles does the chin tuck work?
It targets the deep neck flexors at the front of the neck, the muscles responsible for retracting and stabilizing the head. Strengthening them helps support an upright head position.
Is the chin tuck good for forward-head or "tech neck" posture?
Yes. The chin tuck trains your head to sit back over your shoulders instead of jutting forward, which directly counters the forward-head posture that builds up from looking at screens.
How often should I do chin tucks?
Because it is low-load, you can do it daily — a common approach is 1 to 3 sets of 5 to 10 slow reps spread through the day, such as during desk breaks. Build up gradually and keep every rep controlled.
Is the chin tuck safe to do?
For most people it is a safe, gentle exercise when done slowly within a pain-free range. Stop if it causes pain, tingling, or dizziness, and check with a professional first if you have a neck injury or condition.
Where should I feel the chin tuck?
You should feel a mild contraction at the front of the neck and a gentle stretch at the base of the skull. You should not feel sharp pain — if you do, reduce the range and slow down.
