Why Chin Tucks Should Be Your #1 Daily Exercise

If I could only give you one exercise to do every day, it would be this: the chin tuck.

Not a plank. Not a squat. A chin tuck.

Here's why. After years of working with clients who came in with neck pain, headaches, and that nagging tension between their shoulder blades, the single most consistent finding was a forward-displaced head. Their ear was sitting in front of their shoulder instead of directly over it.

Each inch your head drifts forward adds roughly 10 pounds of effective load to your cervical spine. Go forward 3 inches — which is extremely common — and that's 30 extra pounds of force pressing down on your neck joints and discs every single hour of the day.

The chin tuck directly counteracts this. It activates the deep cervical flexor muscles — the longus colli and longus capitis — which are the muscles responsible for keeping your head retracted over your spine. These are the muscles that go completely offline when you spend hours looking at a screen.

**How to do it properly:**

1. Sit or stand with your back against a wall. 2. Without tilting your head up or down, glide your head straight back until the back of your skull touches the wall. 3. Hold 5 seconds. Slowly release. 4. Repeat 15 times, 3 sets, twice a day.

You should feel a gentle stretch at the base of your skull and maybe a mild burn in the front of your neck. That burn is your deep flexors firing — they may not have fired in years.

Do this for 30 days and I guarantee you'll feel the difference. Your head will sit differently. Your neck tension will decrease. Your headaches may start to diminish.

It's simple. It's free. And it works.

— Mike