Chin tuck
A chin tuck is a small, slow movement that glides your head straight back over your shoulders, making a gentle double chin. It works the deep muscles at the front of the neck that tend to switch off when you lean toward a screen, and it takes under a minute at your desk.
How to do the chin tuck
- Sit tall with your eyes level.
- Glide your head straight back, making a double chin.
- Hold, then release forward to neutral.
What it works
- Deep neck muscles
- Forward head
How long and how often
In a Posture break it's 6 slow reps, holding each for 4 seconds, about 40 seconds in total, as part of the Neck & shoulders, Quick reset, Discreet breaks. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Slide back, don't nod
- Keep your eyes level
- Shoulders stay relaxed
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →
Neck side stretch
Levator scapulae stretch
Shoulder rolls
Neck rotation