If you're dealing with neck tension, poor posture, or tech neck, the Chin Tuck (Roll) exercise could be your new go-to solution. This targeted movement strengthens deep neck flexor muscles, helps realign the cervical spine, and reduces strain caused by forward head posture.
At AHC Wellness Clinic in Mississauga, we frequently recommend this exercise to patients suffering from chronic neck pain, headaches, or postural misalignment, especially when paired with chiropractic care, massage therapy, or physiotherapy.
How to Perform the Chin Tuck (Roll)
Equipment Needed: Medium resistance band
Sets: 2
Reps: 10 per set
Hold: 5 seconds at end range
Tempo: Slow and controlled
Rest: 1 minute between sets
Frequency: 1–2 times per week
Step-by-Step Instructions:
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Start Position: Sit or stand tall with a neutral spine. Wrap the resistance band around the back of your head and hold the ends in front of you.
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Movement: Gently draw your chin back, creating a “double chin.” Focus on elongating the neck rather than tilting the head.
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End Range: Pause and hold for 5 seconds at the point where you feel a deep activation in your neck muscles.
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Return: Slowly release the tension, keeping the movement controlled.
Benefits of Chin Tuck (Roll)
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Improves neck alignment and posture
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Reduces neck and shoulder tension
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Strengthens deep neck stabilizers
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Helps alleviate tech neck and forward head posture
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Can support chiropractic adjustments and rehab programs
This is a great exercise for athletes, office workers, and teenagers dealing with posture-related discomfort. It’s safe, accessible, and easily added to any routine.
Pro Tip from Our Chiropractors
Consistency is key! Incorporate this move 1–2 times per week for long-term results, especially if you’re experiencing recurring tension or spending long hours in front of a screen. Pair it with manual therapy or custom rehab plans at AHC Wellness Clinic for optimal results.
If you're unsure how to perform this exercise correctly or would like to integrate it into a personalized posture correction or neck pain program, our chiropractors and rehab specialists are here to help.
AHC WELLNESS CLINIC
2318 Dunwin Dr #11, Mississauga, ON L5L 1C7
(Located at the border of Mississauga and Oakville)
Mon-Fri 10:00am-10:00pm
Sat-Sun 10:00am-6:00pm
Mail: info@ahcwellnessclinic.com
Website: https://ahcwellnessclinic.com
BookOnline: https://ahcwellnessclinic.janeapp.com
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