Chin Tuck (Head & Neck Retraction)

How to do it

1. Sit or lie tall and imagine your chin resting on a shelf.
2. Slide the chin straight back toward you, making a gentle double chin.
3. Keep the gaze level; do not tip the head up or down.
4. Supine variation: press the back of the neck lightly into a finger or the floor.
5. Hold, then relax and repeat.

Form cues

• Glide back, don't nod or extend the neck
• Lengthen the back of the neck, keep the throat soft

Dosage

10 reps, hold 3-5s, 2-3x/day

Muscles worked

Stretches: deep cervical extensors, suboccipitals

Strengthens: deep cervical flexors, longus colli, longus capitis

Target muscles

Helps with

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