Chin tuck

Neck · Seated · about 40 seconds · Updated 21 October 2026

A chin tuck is a small, slow movement that glides your head straight back over your shoulders, making a gentle double chin. It gently works the deep neck muscles and stretches the back of the neck, and it takes under a minute at your desk.

How to do the chin tuck

1. Sit tall with your eyes level.
2. Glide your head straight back, making a double chin.
3. Hold, then release forward to neutral.

What it works

• Deep neck muscles
• Back of the neck

How long and how often

In a movement break it's 6 slow reps, holding each for 4 seconds, about 40 seconds in total, and it can come up in the “Neck & shoulders”, “Quick reset” and “Discreet” classes. 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.