Do chin tucks
Glide your head straight back to counter the forward-head posture that screens and desks encourage.
- How often
- Daily
- Time
- 2 min
- Recommended for
- 31 factors
How to do it
- Sit or stand tall with your shoulders relaxed and down, looking straight ahead.
- Pull your chin straight back, as if making a double chin. Keep your eyes level; glide, do not nod or tip your head.
- Hold for a count of five, then relax.
- Repeat 10 times. A light push on your chin with two fingers can guide the movement.
- Do a set a few times a day, especially during long screen sessions.
Why it helps
When your head drifts forward over a keyboard or phone, the muscles at the back of your neck have to work harder to hold it up. Chin tucks practice the opposite position and gently work the deep muscles at the front of the neck that help keep your head stacked over your shoulders.
Be careful
Move slowly and stay in a comfortable range. Stop if you feel sharp pain, dizziness, or numbness or tingling down an arm. See a doctor or physical therapist if neck pain persists.
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