Chin Tucks
Deep cervical flexor activation, forward head posture correction
Why it works
Chin tucks activate the deep cervical flexors, which are the muscles that counteract forward head posture. The Jull protocol (10 reps x 5s hold) is the research-backed standard for cervical stabilisation.
How to do it
- Sit or stand tall. Look straight ahead
- Draw your chin straight back as if making a double chin, without tilting down
- Hold for 5 seconds and feel the back of the neck lengthen, then release and repeat
- Repeat 8–10 times
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Chin Tucks?
The minimum effective dose for Chin Tucks is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Chin Tucks target?
It targets deep cervical flexor activation, forward head posture correction. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Chin Tucks worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
