Seated Chin Tuck
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Neck
- Type
- Strength
The seated chin tuck is a bodyweight neck exercise that targets the deep cervical flexors while stretching the suboccipital muscles at the base of the skull. Performed by drawing the chin straight back in a controlled retraction, it is widely used as a postural corrective for forward head posture and is commonly prescribed in physiotherapy and office-wellness programs.
How to do the Seated Chin Tuck
- 1Sit upright in a chair with your feet flat on the floor, your spine tall, and your shoulders relaxed and level.
- 2Look straight ahead so your gaze is parallel to the floor and your ears are directly above your shoulders.
- 3Without tilting your head up or down, gently draw your chin straight back as if sliding it along a horizontal rail.
- 4Hold the retracted position for 2–3 seconds, feeling a mild stretch at the base of your skull and light tension in the front of your neck.
- 5Slowly return your head to the neutral starting position — do not let it drift forward past neutral.
- 6Repeat for the prescribed number of reps, keeping each repetition smooth and deliberate.
Form tips
- Think of the movement as making a 'double chin' — your chin moves straight back, not downward toward your chest.
- Keep your jaw level throughout; if your head tilts up or down, reduce the range of motion until you feel the correct path.
- Move slowly and with control — this is a precision exercise, not a stretch to force aggressively.
- Breathe normally throughout; do not hold your breath during the brief hold at the end position.
Common mistakes
- Nodding the head down while tucking — this turns the movement into a neck flexion rather than a true retraction and misses the deep cervical flexors.
- Pulling the chin too far back with excessive force, which can compress the cervical joints and cause discomfort.
- Letting the head drift forward again between reps instead of resetting to a neutral position, which reduces the corrective benefit.
- Rounding the upper back while performing the movement, which undermines the postural purpose of the exercise.
Frequently asked questions
What muscles does the seated chin tuck work?
The seated chin tuck primarily activates the deep cervical flexors — the longus colli and longus capitis — which lie along the front of the cervical spine. It simultaneously stretches the suboccipital muscles at the base of the skull that tend to shorten with forward head posture.
How many reps and sets should I do?
A typical starting point is 2–3 sets of 10–15 reps with a 2–3 second hold at the end position. Because this is a low-load corrective exercise, it can be performed daily.
Will the seated chin tuck fix my forward head posture?
It is one of the most effective corrective exercises for forward head posture, but lasting improvement also requires addressing thoracic mobility, strengthening the upper back, and reducing sustained poor posture habits during desk work or phone use.
Can I do this exercise standing instead of seated?
Yes — the mechanics are identical standing. The seated version is simply more convenient at a desk and makes it easier to maintain a tall, neutral spine while learning the movement.
Should I feel pain doing the seated chin tuck?
You should feel a mild stretch at the base of the skull and gentle muscular engagement in the front of the neck — not pain. If you feel sharp pain, pinching, or dizziness, stop and consult a healthcare professional before continuing.
