Strength
Chin tuck
A foundational corrective exercise designed to improve posture and strengthen the deep cervical stabilizers.
How to perform.
Follow the sequence — setup is half the lift.
Sit or stand tall with your shoulders relaxed and your gaze fixed straight ahead.
Place one finger on your chin to act as a tactile guide for the movement.
Slowly draw your chin straight back as if you are making a double chin, ensuring your head does not tilt up or down.
Maintain the retraction for three to five seconds while feeling a gentle stretch at the base of your skull.
Relax your neck and return your head slowly to the neutral starting position.
Repeat the movement for ten repetitions while keeping your breathing steady and your jaw relaxed.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Tilting the head too far upward or downward during retraction
- Holding your breath rather than maintaining steady respiration
- Shrugging the shoulders toward the ears during the movement
- Applying too much physical pressure with the hand against the chin
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.