Chin Tucks: A Simple Mobility Exercise for Your Neck
Movement card
| Body area | Neck |
|---|---|
| Also called | chin tuck exercise, chin tucks |
| Works | neck, upper back |
| Type | Mobility |
| Position | Seated or standing |
| Hold | 3 to 5 seconds |
| Reps | 5 to 10 |
| Sets | 1 |
| Sides | Not applicable |
| How often | Perform a set a few times throughout the day. |
| Equipment | None |
| Office visibility | Low |
The chin tuck is a simple mobility exercise you can do while sitting or standing. It involves gently pulling your head and chin straight back, as if making a double chin, to create a stretch in the back of your neck.
People who spend long periods looking at a screen may find this a helpful movement. It can be a way to take a short break and reset your head and neck position during the workday.
What the chin tuck works
The chin tuck exercise focuses on the muscles in your neck and upper back. It is a mobility movement designed to gently stretch the back of the neck while activating the muscles in the front of the neck.
How to do it
Starting position: Sit or stand tall with your spine straight, looking directly forward with your ears aligned over your shoulders.
- Without tilting your head, gently guide your chin and head straight back.
- Imagine you are making a double chin or that a string is pulling the back of your head backward.
- Keep your jaw relaxed and your eyes level with the horizon.
- Hold this tucked position for a few seconds.
- Slowly release back to the starting position.
What you should feel
You should feel a gentle stretch in the back of your neck and a mild effort from the muscles in the front. This movement should not be painful. Avoid shrugging your shoulders or clenching your jaw as you perform the exercise.
Common mistakes
- Tilting your head up or down instead of moving it straight back.
- Clenching your jaw.
- Shrugging your shoulders toward your ears.
- Holding your breath.
Make it easier or harder
- Easier: Reduce the range of motion.
- Easier: Lie on your back on the floor with knees bent and gently press the back of your head into the floor.
- Harder: Place two fingers on your chin to provide gentle resistance as you tuck.
- Harder: Hold the end position for a longer duration.
Fitting it into a desk day
The chin tuck is a discreet exercise that is easy to do while seated at your desk. Because it has low visibility, you can perform a set during a call or while reading on your screen. It can also be a useful reset between tasks.
Quick questions
How long should I hold a chin tuck?
Hold the tucked position for a few seconds, between three and five seconds, before slowly returning to the start position.
How many chin tucks should I do?
You can perform a set of five to ten repetitions a few times throughout the day.
Am I doing chin tucks correctly if I make a double chin?
Yes, imagining you are making a double chin is one way to think about the correct motion of guiding your chin and head straight back.
When to see a doctor or physio
Stop the exercise and consult a doctor or physical therapist if you experience any sharp, shooting, or radiating pain. You should also get checked for any new dizziness, headaches, or numbness or tingling in your arms or hands.
- Sharp, shooting, or radiating pain.
- Numbness or tingling in your arms or hands.
- Dizziness or a new headache.
Skip it or ask first if:
- You have a recent neck injury, whiplash, or have had recent neck surgery.
- You have a diagnosed condition affecting your cervical spine, unless cleared by a healthcare professional.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.