Goalora
Support
← All exercises

Chin Tuck

beginner · mobility

Setup

Sit tall on a chair with a backrest and your feet flat, or stand with your back and the back of your head against a wall. Take your headphones off and put the phone down so nothing pulls the chin forward.

Execution

  1. Look straight ahead with a relaxed jaw and the shoulders set down away from the ears.
  2. Draw the chin straight back as if making a double chin, without tipping the head down.
  3. Feel the back of the neck lengthen and the crown of the head rise.
  4. Hold for 5 seconds while breathing normally, then release slowly.
  5. Do 10 reps a set, 2-3 sets a day, especially in the middle of a desk-bound stretch of work.
  6. Dizziness, ringing ears or pain traveling down the arm means stopping and seeing a doctor.

Breathing

Keep breathing normally through the hold and do not hold your breath. A light exhale as the chin draws back helps the front of the neck do its job.

Quick cues

  • Draw the chin straight back.
  • Do not tip the head down.
  • Long neck, crown rising.
  • Soft jaw, soft shoulders.
  • Like a thread lifting you.

Common faults

  • Fault: Tipping the chin down to the chest instead of drawing it back

    Fix: Rest the back of your head on a wall and slide it back along the wall with the eyes level.

  • Fault: Using so much effort that the jaw clamps shut

    Fix: Use about half the effort, unclench the jaw and rest the tongue lightly on the palate.

  • Fault: Shrugging the shoulders during the hold

    Fix: Set the shoulders down before you start and rest your hands on your thighs.

  • Fault: Only doing it when the neck already hurts

    Fix: Set an hourly reminder and do a few short sets across the day.

Equipment

bodyweight, chair, wall

Muscle groups

neck, back