Chin tuck (cervical retraction)

Gently draw the chin straight back to restore neutral cervical spine position and relieve forward-head tension.

Why it works

Forward head posture creates a lever-arm problem: for every inch the head translates forward, effective head weight on the cervical spine approximately doubles. The chin tuck reverses this by retracting the head over the shoulders, relieving the posterior cervical muscles that are chronically overworked holding the head up in forward position. It also gently mobilizes the cervical facet joints and stretches the suboccipital muscles at the base of the skull — a common tension headache site.

How to do it

1. Sit or stand upright. Imagine a string pulling the top of your head toward the ceiling.
2. Without tilting the chin up or down, slide the head straight back — creating a "double chin."
3. Hold for 3–5 seconds, feeling a gentle stretch at the base of the skull.
4. Release and repeat 10–15 times. Do this hourly during desk work.

Evidence

Cervical retraction exercises are a standard physical therapy intervention for neck pain and forward-head posture. RCTs show they reduce neck pain and improve cervical alignment compared to no intervention. (clinical)

Effect sizes are modest; chin tucks are most useful as part of a broader neck and thoracic mobility program.

Sources

• Yoo et al. (2013), effects of chin-tuck exercise on neck pain and cervical motion, Journal of Physical Therapy Science

Common mistake

Nodding the chin down rather than sliding the head back, which stretches the wrong muscles and fails to restore the neutral cervical curve.