The Chin Tuck Exercise: Small Movement, Clear Instructions
A chin tuck is a small glide backward, not a forced neck stretch. Keep your eyes forward and let the movement stay easy.
How to do a chin tuck
Sit or stand with your eyes looking straight ahead. Glide your chin directly backward, as if you were making a small double chin. Hold for a moment, then release without looking down.
Your head should move back rather than tilt upward. Keep your shoulders relaxed and use a range you can control.
Common mistakes
- Pushing the chin down instead of gliding it back.
- Lifting the chest or bracing the shoulders to create the movement.
- Forcing the head farther back when the neck already feels tense.
Use it as a cue, not a test
Try a few repetitions after a work block or phone session. Then change position or walk. NHS neck guidance recommends comfortable movement, while OSHA recommends changing position during computer work.
Uncurled can guide chin tucks as part of a wider posture session so you do not rely on one exercise for the whole day.
When to ask for advice
Stop if you feel pain, dizziness, numbness, or unusual discomfort. If you have ongoing neck symptoms or an injury, ask a qualified healthcare professional whether chin tucks are suitable.