Neck Stretches
IN THIS LESSON
The chin tuck is a fundamental exercise for correcting forward head posture ("tech neck"). It works by strengthening the deep neck flexor muscles at the front of your neck, which in turn allows the tight, strained posterior cervical muscles at the back of your neck to relax.
Instructions
Step 1: Get into Position
Sit or stand tall, looking straight ahead with your head in a neutral position. Relax your shoulders down and back.
Step 2: Guide the Movement
Place one or two fingertips on the tip of your chin. This hand is just for guidance, not for pushing.
Step 3: The Chin Tuck
Keeping your jaw relaxed, gently glide your chin and head straight back, as if you were trying to create a double chin.
Imagine a string pulling the back of your head straight up toward the ceiling to keep the movement level.
You should feel a stretch at the base of your skull and an engagement of the muscles at the front of your throat. Hold this tucked position for 3 seconds.
Step 4: Release and Repeat
Slowly release the tuck, allowing your head to return to the neutral starting position.
Perform a set of 8-12 repetitions.
