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Assisted Chin Tuck

Assisted Chin Tuck

The Assisted Chin Tuck is a fantastic exercise that primarily targets the muscles of the neck and upper back. Also known as the chin retraction, this exercise involves drawing the chin back while maintaining proper posture. It is an effective way to strengthen the deep cervical flexor muscles, which play a crucial role in maintaining a healthy neck and improving overall posture. Performing the Assisted Chin Tuck helps counteract the negative effects of prolonged sitting and poor neck alignment, commonly caused by activities like working on a computer or looking down at your phone. This exercise can also assist in reducing tension and pain in the neck, shoulders, and upper back region. When done correctly, the Assisted Chin Tuck can improve your neck's flexibility, increase the strength of the deep cervical flexors, and enhance your overall posture by aligning the head and neck with the rest of the spine. It can also improve the function of other muscles involved in maintaining proper posture, such as the upper trapezius and rhomboids. Remember, proper form is crucial for this exercise. Always ensure your shoulders are relaxed and down, and your head is in a neutral position. Slowly draw your chin back without tilting your head up or down. Engage the muscles at the front of your neck and hold the position for a few seconds before releasing. Incorporating the Assisted Chin Tuck into your regular exercise routine, along with a comprehensive neck and upper back strengthening program, can have significant benefits in reducing neck pain, enhancing posture, and improving overall musculoskeletal health. Just be sure to start with small sets and gradually increase intensity as your muscles become stronger and more accustomed to the exercise. So, why not give the Assisted Chin Tuck a try and reap the benefits it brings to your neck and back health?


  • Start by sitting or standing upright with good posture.
  • Place your hands on the back of your head, with your fingers interlaced.
  • Gently tuck your chin towards your chest, while keeping your head level and not dropping it forward or backward.
  • Hold the chin tuck position for a few seconds while maintaining a relaxed and controlled breathing pattern.
  • Slowly release the chin tuck, returning your head to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise.
  • Focus on keeping your neck and shoulders relaxed as you perform the chin tuck movement.
  • Start with small chin tucks and gradually increase the range of motion as you become more comfortable.
  • Perform the exercise in front of a mirror to ensure proper form and alignment.
  • Use a towel or a yoga strap to assist in achieving the correct chin tuck position.
  • Listen to your body and adjust the level of assistance as needed.
  • Incorporate the assisted chin tuck into your daily routine to promote healthy neck and spine alignment.
  • Combine the exercise with stretching and strengthening exercises for the neck and upper back for enhanced benefits.
  • Remember to breathe deeply and avoid holding your breath during the exercise.
  • Consult with a fitness professional or physical therapist if you have any pre-existing neck or spine conditions.

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