Deskercise: Neck & Shoulder Series, No. 5

June 20, 2016


5. Chin Tucks


This might be one of my favourite exercises to do, especially when I feel like my head is getting too comfortable jutting forward.


Start with your head in a neutral position (make sure your face is forward and your eyes are looking straight ahead), shoulders down.


Keeping the shoulders and torso steady, gently slide your chin backwards horizontally. (Yes, as though you were trying to give yourself a double chin – hopefully no one at the office is watching. If they are, don't be embarrassed, invite them to follow your lead!)


Hold this position for 2 full seconds, before releasing back to the neutral position. This exercise will strengthen the deeper muscles on the front of your neck that help maintain proper position of the head, and stretch the muscles at the base of your skull. 


Hold each chin tuck for 2 seconds, repeating 10 times. If you have never done this exercise before it can be quite powerful. You may need to start with fewer reps and increase gradually over time.


*This exercise can also be done at home when lying down, pushing your head into a soft pillow or against a mattress.


About Tiina: After completing my Kinesiology degree at York University, massage therapy was a natural transition. As a massage therapist, one of my goals is to help people find balance within their bodies so they can feel their best throughout the day. I now balance my clinical practice at The Healthy Joint with teaching at Sutherland-Chan School of Massage Therapy. One of the courses that I teach is called Therapeutic Exercise - it's all about self-care! I know how much nagging aches and pains can affect our daily lives. I am happy to be able to share some of the simple exercises that I’ve learned over the years with you.

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