backpain.ai
Supine Chin NodZero-load neck training — the floor does the holding.
Seated Chin-to-Chest StretchUndo screen-neck with 30 unhurried seconds.
Standing Chin Tuck
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
The classic counter to forward-head posture: gliding the chin straight back re-stacks the head over the spine and wakes the deep neck muscles that hold it there.
How to do it
- Stand tall, gaze level at the horizon.
- Keeping your eyes level, glide your chin straight back — as if making a gentle double chin.
- Feel the back of your neck lengthen and the crown of your head rise.
- Hold 3–5 seconds, release. Repeat 8–10 times.
Common mistakes
- Nodding down instead of gliding back — the gaze stays level.
- Forcing the glide — it’s a small, subtle movement.
Take care
- Keep it pain-free; dizziness or tingling means stop.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: a guided session every day — your moves, your order, your pace, with every session logged.
Related moves
Supine Chin NodZero-load neck training — the floor does the holding.Seated Chin-to-Chest StretchUndo screen-neck with 30 unhurried seconds.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.