Seated Chin Tuck
Seated Chin Tuck Exercise Description
The Seated Chin Tuck is a controlled cervical retraction drill that reinforces neutral head-and-neck alignment and strengthens the deep neck flexors (longus capitis and longus colli). Performed upright in a chair, the movement slides the chin straight backward without tipping the head up or down, promoting gentle axial elongation through the cervical spine. The action is subtle and precise—quality and control matter more than distance. You may feel a comfortable lengthening across the suboccipital area at the end of the motion. This exercise builds awareness of head position relative to the torso and is performed with body weight only, making it accessible anywhere you can sit tall.
- Muscle Groups: Neck
- Target Muscles: Sternocleidomastoid
- Body Area: Upper Body
- Body Parts: Neck
- Body Surface: Front
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Neck Flexors, Neck Rotators
- Joint Involvement: Single-joint
- Muscle Location: Front Neck
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Seated Chin Tuck Exercise
‘- Sit tall near the front of a chair with feet flat, knees roughly 90°, and pelvis neutral on your sit bones.
– Stack ribs over pelvis and lengthen through the crown of your head; keep shoulders relaxed and down.
– Keep eyes level, looking straight ahead.
– Without nodding or lifting the chin, draw the chin straight backward toward the throat—as if sliding the head on a horizontal track.
– Maintain a long neck; avoid shrugging, jaw clenching, or tilting the head.
– Pause briefly while breathing normally, then return slowly to neutral without jutting the chin forward.
– Use a small, comfortable range and keep the torso still throughout.
Seated Chin Tuck Tips
‘- Sit near the front of the chair with feet flat and knees about 90° before starting.
– Position your pelvis neutral on your sit bones and stack your ribs directly over your pelvis.
– Gently lengthen through the crown of your head while keeping your shoulders relaxed and down.
– Keep your eyes level, looking straight ahead throughout the movement.
– Slide your chin straight backward toward your throat without nodding or lifting the chin.
– Imagine your head moving on a horizontal track to avoid tipping it up or down.
– Maintain a long neck and avoid shrugging the shoulders, clenching the jaw, or tilting the head.
– Use a small, comfortable range of motion and keep your torso still as the head moves.
– Pause briefly at the end position while breathing normally.
– Return slowly to neutral without letting the chin jut forward.
Seated Chin Tuck Beginner Introduction
With the Seated Chin Tuck, the head glides straight backward while the body stays upright in a chair. The motion is very small and measured, aiming for a feeling of the skull drawing away from the shoulders rather than a big, dramatic move. This gentle drill emphasizes healthy neck posture, helping the front of the neck work while reducing reliance on surface muscles that often feel tense and tired.
The movement often creates a light sense of length through the back of the neck, especially near the base of the skull. Because it uses only body weight and a simple seated position, it fits easily into daily life at a desk, in a waiting room, or anywhere a chair is available. Over time, this practice builds a clearer sense of where the head rests in relation to the chest and upper back, supporting more efficient alignment in sitting and other activities.