Seated Chin Tuck

1. Sit tall on a chair or bench with your shoulders relaxed and your gaze level, looking straight ahead.
2. Without tilting your head up or down, glide your chin straight backward as if trying to make a double chin.
3. Keep the back of your neck long; imagine a string pulling the crown of your head toward the ceiling.
4. Hold the tucked position for 3 to 5 seconds while breathing normally.
5. Release slowly and let your head return to its natural resting position.
6. Repeat for 8 to 12 controlled reps, focusing on the glide rather than force.
7. For extra resistance, press one or two fingers lightly against your chin as you tuck.

Common Mistakes

• Nodding instead of gliding: Tipping the chin down turns the tuck into a nod and misses the deep flexors. The head should slide straight back on a level plane.
• Forcing the range: Jamming the chin back hard can strain the neck. A gentle, pain-free glide is all the movement needs.
• Shrugging the shoulders: Tension creeping into the traps defeats the postural purpose. Keep the shoulders heavy and relaxed.
• Holding your breath: Breath holding adds unnecessary tension. Breathe quietly through every hold.