Neck & Cervical Stretch

Cervical Chin Tucks

Aligns cervical spine vertebrae & eases strain in upper neck muscles.

Clinical Overview & Purpose

Chin tucks are a fundamental exercise used to correct forward head posture. This posture puts excessive strain on the deep cervical flexors and upper back. By retracting the head, you stretch the suboccipital muscles and strengthen the muscles responsible for keeping your neck aligned.

Steps to Perform Correctly

Sit tall looking straight ahead with shoulders relaxed.
Gently retract your head straight backward as if making a double chin (avoid tilting head down).
Hold the retracted position for 5 seconds, then return to baseline.
Repeat 10-12 repetitions.

Physio Precautions

Stop if you feel any pinching pain or dizziness radiating down the spine.

Target Muscle Groups

Deep Cervical FlexorsSuboccipitalsScalenes

Visual Demonstration

Recommended Routine

Frequency: 10-12 repetitions, 2-3 times daily

Duration: 2 Mins · Daily

Need Guidance?

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