HomeExercisesChin tucks

Neck Useful Exercises

Chin tucks for neck and posture reset.

Chin tucks are a small movement for desk posture and neck position. They fit well into micro-breaks because they can be done sitting or standing.

PositionSitting or standing
Hold5 seconds
Repeat10 times

How to do it

  1. Begin sitting or standing naturally.
  2. Tuck your chin and gently pull your head straight back.
  3. Hold for 5 seconds.
  4. Repeat 10 times.

Desk-work tip

Think of sliding the head back, not forcing the chin down. Keep the jaw relaxed and shoulders low.

Posture self-checkUse chin tucks inside a posture reset routine.Desk back pain plannerAdd micro-breaks to long sitting days.Shoulder blade squeezesPair with an upper back posture exercise.
Do not force the neck position. Stop if symptoms increase or travel into the arm.