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Chin Tuck
A small, precise drill to strengthen the deep neck muscles and counter the forward-head posture that travels with a rounded upper back.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 1–2
- Reps
- 8–10
- Intensity
- Hold 3–5 s
- Rest
- as needed
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Sit or lie tall, gaze level.
Do this
- Draw the chin straight back, making a ‘double chin’
- Lengthen the back of the neck
- Keep the gaze level — don’t nod down
Avoid this
- Tipping the head down instead of gliding back
- Over-tensing the jaw
Safety
Gentle and small — this is a precision exercise, not a stretch.