Home Exercise Library

Chin Tucks (lying, seated, unsupported levels)

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Demonstration video: Neck flexor muscles: head nod and holding exercise - MAIC whiplash injury recovery (Motor Accident Insurance Commission (Queensland Government)). Follow the steps on this page if the video differs.

In our programs

Neck and Whiplash, Phase 1 NK-1 #22 times a day, 10 slow reps
Neck and Whiplash, Phase 2 NK-2 #12 times a day, 10 reps with a 10-second hold
Neck and Whiplash, Phase 3 NK-3 #42 times a day, 10 reps with 10-second hold

The dose and steps can differ by program.

Neck and Whiplash, Phase 1: Chin Tucks NK-1 #2

Wakes up the right neck muscles

Dose2 times a day, 10 slow reps

You needA pillow or folded towel

Photos

Chin Tucks: Start: head in neutral position — Start: head in neutral position

Chin Tucks: Chin tuck: chin pulled gently in — Chin tuck: chin pulled gently in

Why it helps

After a neck injury, the small deep muscles stop working well and the big surface muscles take over. This keeps you sore. Chin tucks wake the right muscles back up.

How to do it

Lie on your back with knees bent. Put a small pillow under your head.
Keep the back of your head on the pillow. Do not lift it up.
Slowly nod your chin down just a tiny bit, like saying a small "yes."
Feel a gentle stretch at the top of your neck. Hold for 5 seconds.
Let your chin come back. Rest 5 seconds. Do this 10 times.

Too hard? Try this

Hold only 2 seconds instead of 5. Build up slowly over the phase.

Too easy? Try this

Hold each rep for 10 seconds. Or try it sitting in a chair with your back against a wall.

Common mistakes

You lift your whole head off the pillow.
You feel strain in the front of your neck.
You push your chin down too far.

You should feel

A small, easy nod at the top of your neck.
A gentle stretch behind the top of your neck.

You should not feel

Sharp pain anywhere in your neck.
Muscles bulging out in the front of your throat.

Stop right away if

Numb or tingly arms or hands.
Dizzy or blurry vision when you nod.
Pain that lasts more than 10 minutes after you stop.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Neck and Whiplash, Phase 2: Chin Tucks (Seated) NK-2 #1

Build deep neck staying power

Dose2 times a day, 10 reps with a 10-second hold

You needA chair and a wall

Photos

Chin Tucks: Start: sitting tall against a wall — Start: sitting tall against a wall

Why it helps

Last phase you worked your deep neck muscles lying down. This phase you make them work against gravity by sitting up. Same small move, harder job.

How to do it

Sit up tall with your back flat against a wall. Feet flat on the floor.
Keep the back of your head touching the wall.
Slowly nod your chin down a tiny bit, like saying a small "yes."
Press the back of your head gently into the wall. Hold for 10 seconds.
Let go slowly. Rest 5 seconds. Do this 10 times.

Too hard? Try this

If 10 seconds is too long, hold for 5 seconds. Or go back to the Phase 1 lying-down version for one more phase.

Too easy? Try this

Move away from the wall. Sit tall with no support and do the same chin tuck. Hold 10 seconds.

Common mistakes

You poke your chin forward instead of nodding down.
You feel strain in the front of your neck.
Your shoulders rise up.

You should feel

A small, easy nod at the top of your neck.
Gentle pressure at the back of your head.

You should not feel

Sharp pain anywhere in your neck.
Muscles bulging out in the front of your throat.

Stop right away if

Numb or tingly arms or hands.
Dizzy or blurry vision.
Pain that lasts more than 10 minutes after you stop.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Neck and Whiplash, Phase 3: Chin Tucks (Unsupported) NK-3 #4

Continue deep neck work

Dose2 times a day, 10 reps with 10-second hold

You needA chair (no wall needed)

Photos

Chin Tucks: Start: sit tall, no wall behind you — Start: sit tall, no wall behind you

Chin Tucks: Chin tuck: gently nod the chin in and hold — Chin tuck: gently nod the chin in and hold

Why it helps

This version of the chin tuck has no wall behind you. You hold the small deep muscles working without support, the way you use them in daily life.

How to do it

Sit tall in a chair with no wall behind you. Feet flat on the floor.
Imagine a string pulling the top of your head up toward the ceiling.
Without sliding back, gently nod your chin down a small amount.
Hold 10 seconds. Stay tall through the whole hold.
Slowly release. Rest 5 seconds. Do 10 times.

Too hard? Try this

Go back to the Phase 2 wall version if you cannot hold form for 10 seconds. Try unsupported again in 3 to 4 days.

Too easy? Try this

Hold 15 seconds per rep. Or do them standing tall.

Common mistakes

You lean your whole body forward instead of just nodding.
Your chin pokes out.
You hold your breath.

You should feel

Tall, easy posture through the hold.
Small gentle work at the top of your neck.

You should not feel

Sharp pain.
Strain in the front of your throat.

Stop right away if

Numb or tingly arms or hands.
Dizzy or vision changes.
Pain that lasts more than 10 minutes.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program

Jull GA, O'Leary SP, Falla DL. J Manipulative Physiol Ther, 2008. PMID 18804003
Jull G, Falla D, Treleaven J, Hodges P, Vicenzino B. J Orthop Res, 2007. PMID 17143898

Auto Injury Chiropractic