If you spend a lot of time at a desk or in front of a screen, you may be familiar with neck stiffness or poor posture. One simple and effective exercise to help combat this is the chin tuck. Chin tucks target and activate the deep neck flexor muscles, which are often underused in people with neck pain or those with sedentary jobs.
Why Chin Tucks Matter
The deep neck flexors are essential for neck stability and posture control. When these muscles become weak or inactive – common in people who sit for long hours or experience chronic neck pain – other muscles around the neck can become tense and overworked, contributing to discomfort and poor alignment.
By practicing chin tucks regularly, you can:
- Improve head and neck posture
- Reduce neck pain and tension
- Activate deep stabilising muscles in the neck
- Minimise the strain caused by forward head posture
How to Do a Chin Tuck Correctly
Start by lying on your back with your knees bent and your head supported by a small pillow. Follow these steps:
- Relax your back and shoulders.
- Gently draw your chin in, as if you’re making a double chin. Imagine lengthening the back of your neck.
- Do not lift your head off the pillow. Keep the movement small and subtle.
- Hold this position for 10 seconds, then relax.
- Repeat 10 times.
It’s important to keep your superficial neck muscles relaxed. The focus should be on the deep neck flexors doing the work.
When and Where to Do It
Chin tucks can also be done in a seated position:
- In your car, with your head resting gently against the headrest
- At your desk, sitting upright with your back supported
In either position, drawing your chin in will help bring your ears back in line with your shoulders, improving your posture and reducing forward head position.
A Simple Habit for a Healthier Neck
Chin tucks are a quick and easy exercise you can do daily to maintain neck function, improve posture, and manage or prevent neck pain. Whether you’re recovering from injury or simply counteracting hours at the computer, this subtle but powerful movement can make a big difference.
Need Help With Neck Pain?
If you’re experiencing ongoing neck discomfort or want guidance on the right exercises for your posture, our physiotherapists are here to help. Book an appointment at Logan Physio and let us support you on your journey to better movement and less pain.
