Chin Tuck Hold
Improve posture & neck pain with the Chin Tuck Hold! Strengthen neck muscles with this simple exercise.
The Chin Tuck Hold mainly works the neck and traps, with help from the back. No equipment needed: it uses just your bodyweight.
Chin Tuck Hold Muscles Worked
Primary
Side Neck Flexor (sternocleidomastoid); Upper Traps (trapezius, upper fibers)
Secondary
Neck (back) (levator scapulae); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Chin Tuck Hold Variations and Alternatives
How to do the Chin Tuck Hold
Chin Tuck Hold
Positioning
Stand up straight with your feet shoulder-width apart.
Relax your arms by your sides.
Keep your head in a neutral position, looking straight ahead.
Movement
Gently tuck your chin towards your chest without bending your neck forward. Imagine creating a double chin while keeping your eyes looking in front of you.
Hold this position for 5 to 10 seconds.
Make sure your shoulders remain relaxed and down throughout the movement.
Release the chin tuck and return to the starting position.
Repeat the hold for 5 to 10 repetitions.
Tips
Breathe steadily throughout the exercise.
Focus on feeling a gentle stretch in the back of your neck.
Avoid tensing your shoulders or raising them towards your ears.
Chin Tuck Hold FAQs
What muscles does the Chin Tuck Hold work?
The Chin Tuck Hold mainly works the neck and traps, with help from the back. The main muscles are the sternocleidomastoid and trapezius.
What equipment do you need for the Chin Tuck Hold?
None. The Chin Tuck Hold is a bodyweight exercise, so you can do it anywhere.
What are some Chin Tuck Hold variations and alternatives?
Similar exercises include the 5-Sec Fist Against Chin, Backward Neck Stretch, Chin Tuck and Against-Wall Chin Tuck.
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