How to do it:

  • Sit or stand tall with your shoulders relaxed.

  • Look straight ahead and gently draw your chin straight back, as if making a “double chin.”

  • Keep your shoulders down and your eyes level (avoid tilting your head up or down).

  • Hold for 2–3 seconds, then relax and repeat.

Why it’s effective:

By retraining the small, deep neck flexors, chin retractions help correct forward head posture and relieve pressure on the neck and upper back.

Common benefits:

Reduces neck and shoulder tension, improves posture and spinal alignment, strengthens deep neck stabilizers & supports recovery from tech neck and headaches related to posture.