Chin Tuck Exercises

If you're like a lot of Americans, you probably spend a significant amount of time sitting in front of a computer or looking at your phone. These activities can lead to a forward head posture, which can compress nerves in your neck. Chin tuck exercises can help.

If you've got neck pain, consult your doctor for a diagnosis before the chin tuck or other neck-strengthening exercises. For an individualized exercise program to best correct your posture, see a physical therapist.

Read more: Straight Neck Exercises

The chin tuck, or "double chin exercise" for neck pain, is commonly performed to help correct a slouched posture. Chin tucks are often included with other important neck-strengthening exercises, as discussed in a November 2018 article published by BMC Musculoskeletal Disorders.

Once you have mastered the chin tuck exercise, practice maintaining this proper neck posture throughout your day. Perform chin tuck exercises three to four times per day, as recommended by the North American Spine Society.

Chin tucks and deep flexor neck workouts should not increase your symptoms. In fact, these exercises are used to decrease neck pain, as discussed in a January 2016 article published by Turkish Society of Physical Medicine and Rehabilitation. If you have pain, stop exercising and consult your doctor.

Move 1: Supine Chin Tuck

1. Lie on your back without a pillow under your neck. If this is too uncomfortable, use the thinnest pillow possible.
2. Relax your neck muscles, allowing gravity to pull your head down, bringing your ears in line with your shoulders.
3. From this position, tuck your chin backward. If needed, place two fingers on your chin to assist with this movement.
4. Stop when you feel a stretch along the muscles in the back of your neck.
5. Hold for one to two seconds; then relax.
6. Repeat eight to 10 times.

Move 2: Seated Chin Tuck

1. Sit up straight on a firm surface.
2. Squeeze your shoulder blades together and down, aiming toward your back pockets. Maintain this position throughout the exercise.
3. Looking straight ahead, pull your chin backward, as if you are making a "double chin."
4. Hold for one to two seconds; then relax — but don't slouch.
5. Repeat eight to 10 times.

Move 3: Deep Neck Flexor Strengthening

1. Lie on your back on a firm surface.
2. Allow your head to relax, bringing your ears in line with your shoulders.
3. Flatten the back of your neck by nodding your head down.
4. Hold this position for 10 seconds; then relax.
5. Repeat 10 times.

Read more: Can You Exercise to Get a More Slender Neck?

Move 4: Neck Isometrics

1. Sit up straight with your ears in line with your shoulders.
2. Place one palm against your forehead.
3. Gently press against your forehead, but contract your neck muscles to keep your head from moving.
4. Hold for 10 seconds; then relax.
5. Repeat three times.
6. Place your palm against the back of your neck.
7. Gently push your head forward, meeting the resistance by tightening your neck muscles.
8. Hold for 10 seconds, relax and repeat three times.
9. Place your palm above your right ear.
10. Push your head to the left.
11. Tighten the muscles on the right side of your neck to prevent your head from moving.
12. Hold for 10 seconds, relax and repeat three times.
13. Repeat this exercise on the left side.