Mobility · Focus — Neck
Chin Tucks
Deep cervical flexor activation, forward head posture correction
Minimum Effective Dose
40s
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Double chin. Hold gently.
Draw the chin straight back, not down. Feel the back of the neck lengthen. Hold 5 seconds, release.
- Sit or stand with good posture
- Draw your chin straight back, not down
- Create a 'double chin' position
- Hold for 5 seconds, release, repeat 8-10 times
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.