Chin Tuck

How to do it

1. 1

   Sit upright and look straight ahead.

2. 2

   Gently draw your chin straight back horizontally.

3. 3

   Hold for 5 seconds, then release slowly.

4. 4

   Repeat 10 times.

Why it works

Forward head posture shifts your head's weight forward, loading neck and jaw muscles unevenly. Chin tucks wake up the deep neck flexors and bring your head back over your spine, correcting a root habit behind midline shift.

Common mistakes

• Nodding your head down — the chin should slide straight back horizontally.
• Shrugging your shoulders along — keep them down and move only the neck.
• Bouncing through fast reps — slow and steady is the point.

Signs you're doing it right

You should feel the back of your neck lengthen and a slight double chin form — that means the position is right.

Cautions

• · Stop if you feel neck pain.