McKenzie Chin Tucks: How to Do Them Correctly (6 Tips + Common Mistakes)

Chin tucks, also known as neck retraction exercises, are performed by trying to make a double chin. It is a common exercise prescribed for neck pain.

Chin tucks can be a very effective exercise and can work miracles with pinched nerve pains going into the arm and hand, or posterior neck pain. However, it is difficult to understand the exercise and perform it correctly.

Let's learn how to do them properly.

1. Face the Mirror

It is important to have feedback on how you are doing the exercise, especially when you are learning. So always start off by doing it in front of the mirror.

2. Do Them Sitting with Low Back Supported

Chin tucks can be performed sitting, standing, or lying down. However, when you are learning the exercise, start with sitting on a chair with buttocks touching all the way to the back of the chair. This will help prevent arching of the back or rounding of shoulders as you do chin tucks.

3. Guide the Movement

Place one hand on the chin and the other on the back of the head. Try to perform a nodding movement by pushing the chin all the way in, making a double chin. Remember, this is a different movement from bending the neck forward.

4. Feel for the Stretch

You should feel a pull on the back of your head and neck, right under your hairline to the upper back, as the occipital fascia gets stretched with the movement.

5. Change the Starting Position if You Have an Upper Back Hump

If you have a moderate to severe amount of thoracic kyphosis (slouch) and your neck is structurally in a forward head position, you will need to start doing chin tucks in a slightly looking-down position instead of looking straight at the mirror.

This brings the neck into a neutral position, increasing the effective stretch. This will avoid jamming at the jaw bone and increase the stretch at the neck.

6. Repeat Frequently

It is important to do this exercise at least 4-5 times per day (sets of 7-10 reps), or as advised by your McKenzie therapist. Be aware of postures and ergonomics during daily activities.

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To meet a certified McKenzie therapist in East Brunswick, call 551-208-3234 at Spineck Physical Therapy.