Suboccipital Stretch: Releasing Tension at the Skull Base
Movement card
| Body area | Neck |
|---|---|
| Also called | Neck Retraction, Suboccipital Stretch |
| Works | Neck, Suboccipital muscles |
| Type | Movement |
| Position | Seated or standing |
| Hold | 3 to 5 seconds |
| Reps | 8 to 12 |
| Sets | 1 |
| Sides | Not applicable |
| How often | Perform a few times throughout the day, especially when you notice your head drifting forward. |
| Equipment | None |
| Office visibility | Low |
The suboccipital stretch, also known as a chin tuck or neck retraction, is a simple movement where you gently glide your chin straight back. The motion is similar to making a double chin while keeping your eyes level.
This stretch is often used by people who work at a desk to counteract the effects of looking at a screen. It can be a helpful way to check and adjust your head posture when you feel it drifting forward.
What the chin tuck works
This movement targets the small muscles at the base of your skull, known as the suboccipital muscles. You may also feel a gentle lengthening along the back of your neck.
How to do it
Starting position: Sit or stand tall with your shoulders relaxed, ears aligned over your shoulders, and looking straight ahead.
- Gently glide your chin straight back, as if you are making a double chin.
- Keep your eyes level with the horizon; do not tilt your head up or down.
- Feel a gentle lengthening at the top of your neck and the base of your skull.
- Hold the position without straining.
- Slowly release and return to the starting position.
What you should feel
You should feel a gentle lengthening or stretch at the top of your neck, right below the base of your skull. The movement should not be painful. If you feel any sharp pain, stop the exercise.
Common mistakes
- Tilting your head down instead of moving it straight back.
- Lifting your shoulders towards your ears.
- Forcing the movement too hard.
- Holding your breath.
Make it easier or harder
- Easier: Reduce the range of motion.
- Easier: Hold for a shorter duration.
- Easier: Perform the movement while lying on your back without a pillow.
- Harder: Place two fingers on your chin to provide gentle assistance to guide the movement.
Fitting it into a desk day
This is a low visibility movement, making it easy to do at your desk without drawing attention. You can perform it while on a call, reading an email, or as a quick break between tasks to reset your posture.
Quick questions
How long should I hold a suboccipital stretch?
Gently hold the stretch for three to five seconds without straining. The goal is a gentle lengthening, not an intense hold.
How many chin tucks should I do?
You can perform one set of eight to twelve repetitions a few times throughout the day. This is especially helpful when you notice your head posture drifting forward.
What is the most common mistake with chin tucks?
A common mistake is tilting your head down toward your chest instead of gliding your chin straight back. Try to keep your eyes level with the horizon throughout the movement.
When to see a doctor or physio
While this stretch is gentle, it is not suitable for everyone. Stop the movement and consult a doctor or physical therapist if you experience any sharp pain, dizziness, or numbness.
- 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, such as whiplash.
- You have had recent surgery on your neck or spine.
- You have an underlying neck condition, 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.