Skip to Content
UW Health SMPH
American Family Children's Hospital
SHARE TEXT

Chin Tucks

A forward head position is pretty common with our lifestyles. Driving cars, sitting at desks, watching TV and working on computers are often performed at less then optimal postural positions. Ideally, your ears more closely line up with your shoulder, the chin gently tucked in. Forward head posture can be a contributor to neck, back and shoulder pain.

 

The following exercise helps stretch the next, back and shoulder muscles.

 

Sit tall in a chair, feet flat on the floor, so you feel yourself balance on your 'sit bones' (the bones under the buttock muscles).

 

Slide a little forward on your seat so your back is not touching the back of the chair.

 

Lightly draw your abdominal muscles in, open your chest by gently drawing your shoulder blades together.


You can assist this movement by gently pushing your chin back with two fingers on your chin.

 

Hold for 10 - 15 seconds (don't forget to breathe) and release.

 

Chin Tuck Step One  

Chin Tuck Step 2

  Slide your chin straight back.

 

You should be looking forward, not tilting your chin to your chest.