How to do it:
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Lie on your back on a yoga mat with your knees bent and feet flat. Keep your shoulders relaxed and your gaze toward the ceiling.
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Gently draw your chin straight back toward the floor, as if making a “double chin.”
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Avoid lifting your head off the mat, the movement should be small and controlled.
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Hold for 2–3 seconds, then release and repeat.
Why it’s effective:
Doing chin tucks in a supported, lying-down position reduces strain on the neck while activating the deep neck flexors. This improves posture, reduces tension, and builds the strength needed to progress to upright variations.
Common benefits:
Strengthens deep neck stabilizers, improves posture and alignment, reduces neck and upper back tension, and supports recovery from forward head posture and “tech neck”.