Physio · Desk Neck

Chin Tuck

The single best drill for forward-head desk posture: a small glide of the head straight back that re-trains the deep neck muscles that keep your head stacked over your shoulders.

BeginnerNo equipment~2 min

Demonstration

How often

Daily, 3 sets of 10 - one set every couple of desk hours

Stop if

Dizziness, pain or tingling radiating into an arm, or headaches that worsen - stop and see a professional.

How to do it

  1. 1

    Sit or stand tall with your shoulders relaxed and eyes looking straight ahead.

  2. 2

    Without tilting your head up or down, glide your chin straight back - imagine making a gentle double chin.

  3. 3

    You should feel a light stretch at the base of the skull and gentle work at the front of the neck.

  4. 4

    Hold for 3-5 seconds, then relax back to neutral.

  5. 5

    Repeat slowly - quality over speed.

Common mistakes

  • Nodding the head down instead of gliding it straight back
  • Forcing the movement so hard it strains the front of the neck
  • Shrugging the shoulders up during the tuck

Dad tips

  • Set a reminder: one set every time you get up for coffee.

Not medical advice

These exercises are general education for common aches, not a diagnosis. Start gently, stop anything that causes sharp pain, and see a doctor or physiotherapist if pain is severe, worsening, or hangs around for more than a couple of weeks.