Seated Chin Tuck: Safe Form, Sets, Tips & FAQ (Deep Neck Flexors)
Learn the seated chin tuck to strengthen deep neck flexors, improve posture, and reduce “tech neck.” Step-by-step form cues, sets by goal, common mistakes, FAQs, and optional equipment.
Seated Chin Tuck
This exercise works best with precision and light-to-moderate effort. You should feel a gentle activation in the front of the neck, not jaw clenching, throat gripping, shrugging, or headache-like pressure. If the movement feels “tight,” reduce the range and slow the tempo.
Quick Overview
| Body Part | Neck |
|---|---|
| Primary Muscle | Deep neck flexors (Longus colli / Longus capitis) |
| Secondary Muscle | Upper cervical stabilizers (light); SCM should stay minimal |
| Equipment | None (optional: wall, towel, mirror for feedback) |
| Difficulty | Beginner (excellent for posture practice and rehab-style control) |
Sets & Reps (By Goal)
- Posture practice (daily): 2–3 sets × 8–12 reps (2–5 sec hold, 30–60 sec rest)
- Neck stability (warm-up): 2–4 sets × 10–15 reps (smooth tempo, 30–60 sec rest)
- Rehab-style control: 2–3 sets × 6–10 reps (5–8 sec hold, 45–75 sec rest)
- Desk break “reset”: 1–2 sets × 6–10 reps (easy effort, no strain)
Progression rule: Increase hold time or add 1–2 reps first. Only progress difficulty when your neck stays relaxed and reps stay small and clean.
Setup / Starting Position
- Sit tall: Hips back in the chair, spine long, ribs down (avoid flaring).
- Shoulders relaxed: Let them drop away from your ears—no shrugging.
- Head neutral: Face level, eyes forward; avoid pushing the head forward.
- Jaw relaxed: Teeth not clenched; tongue rests gently on the roof of the mouth.
- Optional feedback: Use a mirror to keep the face level, or sit near a wall for alignment (no forcing).
Tip: If you keep “looking down,” think “back into a double-chin” rather than “tuck.”
Execution (Step-by-Step)
- Get set: Sit tall, shoulders down, face level.
- Glide the chin straight back: Imagine sliding your head backward on rails. The movement is small.
- Keep the neck long: Avoid curling the neck or crunching the throat.
- Hold: Pause 2–5 seconds while breathing calmly (no breath-holding).
- Return slowly: Ease back to neutral over 1–2 seconds—don’t “spring” forward.
Pro Tips & Common Mistakes
- Don’t nod down: The chin goes back, not “down to chest.”
- Keep it small: Over-tucking often shifts work to SCM/jaw and can irritate the neck.
- Slow tempo wins: 1–2 sec back, hold, 1–2 sec forward.
- No shoulder help: Don’t brace with traps or pull shoulders back aggressively.
- Stay relaxed: If you clench your teeth or tense your tongue, reduce effort.
- Pair for posture: Combine with light rows / band pull-aparts for upper-back support.
FAQ
Where should I feel the seated chin tuck?
You should feel a gentle activation in the front of the neck (deep neck flexors). If the large side-neck muscles (SCM) dominate, reduce the range and focus on a straight-back glide.
How often should I do chin tucks?
Many people can do them daily at low effort (especially as posture practice). Start with 2–3 sets and monitor how you feel. If you get lingering soreness or headaches, reduce volume and keep reps smaller.
Is this good for forward head posture (“tech neck”)?
Yes—when performed correctly, chin tucks help train the deep neck flexors that support a more stacked head position. For best results, combine with upper-back strengthening and chest mobility.
Why do I feel it in my jaw or the sides of my neck?
That’s usually compensation. Decrease effort, keep the glide smaller, and maintain a relaxed jaw. Think “chin back gently” rather than “push hard.”
Who should be cautious with this exercise?
If you have an acute neck injury, severe pain, 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 during rest and supine practice
- Cervical Roll / Neck Support Roll — gentle support for maintaining a neutral curve while practicing control drills
- Posture Corrector Brace (Light Reminder) — awareness tool for shoulder rounding (not a replacement for strengthening)
- Resistance Bands Set — ideal for band pull-aparts, rows, and upper-back work to support posture
- Small Desk Mirror (Form Feedback) — helps keep your face level and prevents accidental “looking down” during reps
Tip: If any tool increases symptoms, stop using it and reassess. The neck usually responds best to light loads, clean reps, and consistency.