Chin Tuck

The chin tuck is a simple, low-impact exercise that can help decrease forward head posture. You can do chin tucks when you are sitting or standing (or even lying down). When you're standing, always picture yourself as standing tall with your shoulders back, head up, and chest out. When you're sleeping, use only one pillow to support the small of your neck.

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To do a chin tuck, gently pull your chin back and straighten your neck. Make sure you don't tip your head back when you do this. Hold this position for five seconds, then relax. Try not to let your head drop all the way forward again when you relax. Remember, nobody looks flattering while doing this exercise, but it is very beneficial to strengthen neck muscles as well as overall swallowing muscles.