Chin Tuck
Improve posture and reduce neck pain with the Chin Tuck exercise. A simple yet effective way to strengthen neck muscles.
The Chin Tuck mainly works the neck, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Chin Tuck Muscles Worked
Primary
Side Neck Flexor (sternocleidomastoid); Neck (back) (levator scapulae)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Chin Tuck Variations and Alternatives
How to do the Chin Tuck
Starting Position: Stand or sit tall with your shoulders relaxed and your head in a neutral position. Your ears should be aligned with your shoulders.
Movement: Gently tuck your chin in towards your neck, as if you are trying to create a double chin. Avoid tilting your head upwards or downwards. Ensure that your neck stays straight.
Hold Position: Maintain this position for 5 to 10 seconds, feeling the muscles at the back of your neck engage.
Release: Slowly return to the starting position and relax your neck.
Repetitions: Repeat this exercise for 5 to 10 repetitions, ensuring you maintain controlled movements.
Breathing: Breathe in normally throughout the exercise.
Tips:
Keep your shoulders down and back during the exercise.
If sitting, make sure your back is straight and your feet are flat on the floor.
Perform this exercise regularly to strengthen your neck muscles and improve posture.
Chin Tuck FAQs
What muscles does the Chin Tuck work?
The Chin Tuck mainly works the neck, with help from the back and traps. The main muscles are the sternocleidomastoid and levator scapulae.
What equipment do you need for the Chin Tuck?
None. The Chin Tuck is a bodyweight exercise, so you can do it anywhere.
What are some Chin Tuck variations and alternatives?
Similar exercises include the 5-Sec Fist Against Chin, Chin Tuck Hold, Against-Wall Chin Tuck and Chin to Chest Stretch.
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