Neck exercise guide
Gentle chin tuck
Glide the head straight back. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a safer way to open the existing guided player at this exercise.
Gentle chin tuck demonstration
Suggested dose
6 slow repetitions
Target area
Back of the neck
How to do Gentle chin tuck
- 1Sit tall with eyes level.
- 2Glide your head straight back without looking down.
- 3Pause, then return slowly.
Muscles and areas targeted
- • deep neck flexors
- • suboccipital region
- • cervical postural muscles
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the back of the neck. It does not diagnose or treat every cause.
Common mistakes
- Tilting the chin down
- Forcing the end position
Make it easier
Perform lying down with a thin pillow.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the back of the neck. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.