Top Neck and Shoulder Stretches: Chin Tuck

November 02, 2018

2 min read

Who doesn’t use a computer related product today? Whether it is a desktop, laptop, tablet or cell phone, it is inevitable that you will have a forward head posture when using these products. Forward head posture contributes to most neck and shoulder pain because it positions your head in front of the shoulders. The Chin Tuck stretch is a great way to help address this forward head posture. When performing this stretch you should feel the stretch at the base of the back of the head to the spine in between the shoulder blades. It is important that when performing stretches in the neck that the individual does not have pain or numbness, but a mild stretching sensation in the muscles of the targeted area. Please consult with a doctor if you have any questions about this exercise.

Chin Tuck

  1. First sit or stand straight and tall
  2. Then, imagine that you are lying flat on your back with a pillow at the base of the neck
  3. Keeping your gaze straight forward, press back imagining you are pressing your neck into the pillow.
  4. Hold this stretch for 10 seconds, then relax
  5. Repeat 3 times


When should you perform the chin tuck?

Every hour that you use a computer, tablet, cell phone, or reading a book, you should take a break and perform this exercise.

When should I avoid performing the chin tuck?

If you experience an increase in localized pain during and prolongs after stretch, numbness, dizziness, or radiating pain during stretch, discontinue stretch and consult a doctor.

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