How to Do Chin Tucking Exercises for Neck Pain

Nadia Santiago
woman doing chin exercise

Exercises that focus on chin tucking are used to correct forward head posture. A tendency to tilt your head forward can put stress on the muscles of your neck and shoulders, creating pain and tension. This is a prevalent problem for people who spend much of the day looking down at their phones or computers.

Upright Chin Tuck

The upright chin tuck is easy to perform as you go about your day, at home, at work, or while running errands.

  1. Sit or stand nice and tall, with your shoulders drawn together on your back.
  2. Tilt your head so that your nose is pointing straight forward.
  3. Draw your head back so that your chin tucks in toward your neck, causing rolls to form. Make sure your nose is still pointing forward and not down. Ideally, your ears will land in line with your shoulders.

Whenever you notice that your head is tilting forward throughout the day, practice the upright chin tuck. It's a great way to immediately correct your posture and realign your neck. Hold the position for as long as possible until your neck and shoulder muscles get fatigued. As your neck muscles strengthen and your posture gets better, you'll be able to hold it for longer.

Reclining Tuck and Lift

If you have difficulty with the upright chin tuck, you may prefer the tuck and lift exercise. This option can help give a better sense of where your neck is in space. It will also stretch and strengthen the muscles in your neck to build better posture.

  1. Begin laying on your back comfortably with your feet walked in close to your hips. Try to keep your shoulders relaxed.
  2. Keeping your head in contact with the ground, tilt your chin up as high as possible.
  3. Tilt your chin down until your neck is packed and your nose is pointing straight up toward the ceiling.
  4. Keeping the same posture in your neck, lift your head an inch or two off of the floor.
  5. Release your head to the ground.

Perform this exercise for 10 to 12 repetitions. For best results, practice the tuck and lift three times a week or more.

Posture Matters

Your head weighs about 11 pounds, which is as heavy as some bowling balls. Tilting your head forward will eventually cause pain in your neck, shoulders, and jaw. Chin tucking exercises can help correct your posture and alleviate the pain. Consider adding this type of exercise to your weekly routine, along with other posture exercises. You will begin feeling the benefits right away.

How to Do Chin Tucking Exercises for Neck Pain