The chin tuck is a simple home exercise for your neck. Sit or stand tall. Pull your chin straight back, like making a double chin. Keep your eyes level. Hold 5 seconds. Do it 10 times.
Do this exercise only if your physician checked it on your home exercise handout. Unless your provider writes something different, do your checked exercises two times a day, every day.
How do you do the chin tuck?
- Start: Sit or stand tall.
- Do: Pull your chin straight back, like making a double chin. Keep your eyes level.
- Repeat: Hold 5 seconds. Do it 10 times.
What does the chin tuck help?
It strengthens the deep muscles in the front of your neck and teaches your head to sit right over your shoulders. After whiplash, these small muscles often stop doing their job, and bigger muscles tighten up to cover for them.
What mistakes should you avoid?
- Tipping your head down to look at the floor. Your eyes should stay level.
- Pushing hard. This is a small, gentle movement.
- Letting your shoulders creep up toward your ears.
When should you stop and call?
A gentle stretch, mild discomfort or feeling a little sore the next morning is normal. Stop and call (314) 887-5866 if you have:
- Sharp or stabbing pain
- Pain 2 points higher than before that lasts more than an hour
- New numbness, tingling or weakness
- Dizziness, or any change in vision
For chest pain, trouble breathing or fainting, call 911.
Bring your log to every visit
Check a box each time you do your exercises and write your pain number once a day. At each visit, your technician counts the days you did them and watches you do one exercise to make sure your form is right.
More neck exercises
This exercise is part of our physician-directed physiotherapy program, where a physician orders and supervises every treatment.
Medically reviewed by Dr. Gurpreet Singh Padda, MD, MBA, MHP. Board Certified in Anesthesiology, Pain Medicine, Interventional Pain Management, Addiction Medicine, and Obesity Medicine. Last reviewed October 18, 2026.