Lying Chin Tuck Raise: Proper Form, Sets & Reps for Neck Stability

Learn how to perform the Lying Chin Tuck Raise to strengthen deep neck flexors, improve posture, and enhance neck stability. Includes form cues, sets by goal, common mistakes, and FAQs.

Lying Chin Tuck Raise: Form, Sets & Reps, Tips, FAQ (Deep Neck Flexors)

Neck Stability

Lying Chin Tuck Raise

Beginner–Intermediate No Equipment (Optional Tools) Posture / Rehab / Control

The Lying Chin Tuck Raise is a controlled neck drill that trains the deep neck flexors (especially longus colli and longus capitis) while adding a small head lift. First you glide the chin straight back (chin tuck), then you raise the head a few centimeters without letting the chin poke forward. Think: “chin back, neck long, lift slightly.”

This exercise is all about precision. Done correctly, it feels like gentle work in the front of the neck—not jaw clenching, throat gripping, or the big “side neck ropes” doing everything. Keep the range small and the tempo slow, and treat every rep like practice.

Safety tip: Stop if you feel sharp pain, dizziness, headache-like pressure, tingling/numbness, or pain radiating into the shoulder/arm. This should feel like controlled muscle work—never like joint compression.

Quick Overview

Body Part	Neck
Primary Muscle	Deep neck flexors (Longus colli / Longus capitis)
Secondary Muscle	Upper cervical stabilizers; SCM should stay minimal (avoid “side-neck takeover”)
Equipment	None (optional: thin towel, small pillow, folded t-shirt, yoga mat)
Difficulty	Beginner–Intermediate (easy to learn, challenging to master with perfect control)

Sets & Reps (By Goal)

Posture practice (daily, low effort): 2–3 sets × 6–10 reps (2–4 sec hold, 30–60 sec rest)
Neck stability (warm-up / prehab): 2–4 sets × 8–12 reps (smooth tempo, 30–60 sec rest)
Rehab-style control (tempo + holds): 2–3 sets × 5–8 reps (5–8 sec hold, 45–75 sec rest)
Isometric focus (no big lift): 2–3 sets × 20–40 sec total time-under-tension (short pauses)

Progression rule: Add hold time or 1–2 reps first. Only increase the head-lift height when your chin stays tucked and your neck stays relaxed. If form breaks, regress immediately.

Setup / Starting Position

Lie on your back: Use a mat or firm surface. Keep your spine neutral and ribs relaxed.
Neck support (optional): Place a thin towel or small pillow under the head if your neck feels strained.
Relax shoulders: Keep shoulders down and away from the ears—no shrugging.
Jaw and tongue: Unclench teeth. Let the tongue rest gently on the roof of the mouth.
Start neutral: Face points up. Before lifting, think “chin back, neck long.”

Tip: If you feel the front of the neck cramp easily, reduce volume and use a slightly higher towel support to keep the movement comfortable.

Execution (Step-by-Step)

Chin tuck first: Glide your chin straight backward (double-chin) without nodding down.
Keep the face level: Imagine your face stays “flat” toward the ceiling—avoid crunching the throat.
Lift slightly: Maintain the chin tuck and lift the head 1–3 cm off the surface (small is perfect).
Hold and breathe: Pause 2–5 seconds while breathing calmly through the nose.
Lower slowly: Return the head to the surface with control, keeping the chin tucked until you fully rest.

Form checkpoint: If you feel mostly jaw tension, throat gripping, big side-neck muscles working hard (SCM), or shoulder shrugging, reduce the lift and make the tuck gentler. The best reps are quiet and clean.

Pro Tips & Common Mistakes

Pro Tips

Think “glide, then lift”: The chin tuck happens first; the lift is the second step.
Keep it tiny: A small lift with perfect alignment beats a big lift with compensation.
Use a slow tempo: 2 sec up, 2–5 sec hold, 2–3 sec down.
Stay relaxed: Soft jaw, easy breathing, shoulders heavy into the floor.
Pair it smart: Combine with upper-back work (rows, face pulls) and chest mobility for posture support.

Common Mistakes

Chin pokes forward during the lift: Re-tuck and lower the lift height.
Nodding down instead of sliding back: Keep the face level; the motion is backward, not “look at your feet.”
Overusing SCM / jaw clenching: Reduce effort and shorten the range.
Shrugging shoulders: Reset shoulders down; keep traps quiet.
Rushing reps: Slow down—this is coordination, not cardio.

FAQ

Where should I feel the Lying Chin Tuck Raise?

You should feel gentle work in the front of the neck (deep neck flexors). If the big side-neck muscles (SCM) dominate, lower the lift height and keep the chin tuck lighter and cleaner.

How high should I lift my head?

Usually only 1–3 cm. A tiny lift with a perfect chin tuck is the goal. If your chin shoots forward or your neck feels pinchy, your lift is too high or your tuck is too aggressive.

How often can I do this exercise?

Many people can do it 3–6 days per week at low-to-moderate volume. For posture practice, keep it easy and stop well before strain. If you get headaches or lingering soreness, reduce volume and hold time.

Is this good for forward head posture (“tech neck”)?

Yes—this targets the deep neck flexors that support a more stacked head position. For best results, combine it with upper-back strengthening and chest/pec mobility.

Who should be cautious with this exercise?

If you have an acute neck injury, severe pain, dizziness, or nerve-like symptoms (tingling/numbness down the arm), avoid forcing neck work and seek professional guidance.

Recommended Equipment (Optional)

Cervical Contour Pillow — supports neutral neck alignment for supine practice and recovery
Cervical Roll / Neck Support Roll — simple support to reduce strain and keep the neck comfortably aligned
Yoga Mat (Extra Cushion) — improves comfort for floor-based neck and posture drills
Foam Roller (Upper Back) — helpful for thoracic mobility to support better head/neck posture
Resistance Bands Set — perfect for pairing with posture work like rows, pull-aparts, and face pulls

Tip: Tools should make the movement more comfortable, not more intense. If any item increases symptoms, stop using it and reassess.