Neck · Seated or Standing
Chin tucks
A small movement that draws the head back over the shoulders. Easy to do in a meeting without anyone noticing.
- 8 to 10 slow repeats
- Movement
How to do it
- Sit tall and look straight ahead with your chin level.
- Glide your chin straight back, as if making a double chin. Do not tip your head up or down.
- Hold for 2 to 3 seconds, then relax forward to where you started.
- Repeat slowly.
How long
Eight to ten slow repeats, holding each for 2 to 3 seconds. About 30 seconds in all.
What you should feel
A light stretch at the back of the neck, just under the skull, and some work in the muscles at the front of the neck.
Stop if…
- Pain, numbness, tingling or pins and needles, or dizziness: stop and do not push through it.
- Pain or clicking that does not settle when you move more gently.
Variations
- Standing. Stand with your back against a wall and slide the back of your head toward the wall.
- Gentler. Make the movement smaller and skip the hold.
Common mistakes
- Nodding the head down instead of sliding it back.
- Holding your breath.
- Pushing hard into the end of the movement.
Use it in a routine
The stretch routine builder can play this with other neck stretches, with a countdown for each side and a chime at every change. The stretch break timer adds stretches like it to a break after each work interval.
It is part of these ready-made routines: Neck and shoulders, 5 minutes and Screen break for eyes and neck, 3 minutes.
Sources
Written from published guidance by health services, physiotherapy and ergonomics bodies. Last reviewed .
- Evaluating your computer workstation (PDF), Oregon OSHA, via Oregon State University EHS
- Stretching at the workstation (PDF), New Mexico State University Environmental Health and Safety
- Standing stretches for the workplace (video), Mayo Clinic (general stretching guidance)
- Desk-based exercises, Chartered Society of Physiotherapy (UK) (general stretching guidance)