Male model with body paint showing neck muscle anatomy

Do Chin Tucks and Neck Exercises Really Fix Posture?

Ever caught a side photo of yourself and thought, "Why do I look like a turtle?" If your head tilts forward with your chin jutting out, that's a sign your neck muscles are weak. Especially your deep neck flexors, the ones that keep your chin tucked and your head stacked where it belongs.

Yes, strengthening your neck muscles improves posture. Training your deep neck flexors pulls your head back into alignment, reduces neck and back pain, and protects against injury. Chin tucks are the simplest place to start.

Here are 3 ways to train them, from simple floor drills to our favorite pro-level gear.

 

 

1. Supine Retractions (No Equipment)

Dr. Mike with male model demonstrating how to do supine neck retractions

This is one of Dr. Mike's go-to moves for training your deep neck flexors.

How to do it:

  1. Lie on your back with knees bent.
  2. Without lifting your head, gently retract your chin straight back like you're flattening your neck into the floor. Go ahead and make that double chin; we know you love it.
  3. Hold 5 to 10 seconds, relax, repeat 10 to 15 times.

This exercise retrains your neck to resist forward head posture and keeps you out of turtle mode.

 

2. Isometric Head Tilts (With a Yoga Block)

male model demonstrating how to do isometric head tilts against a wall

This drill builds strength and control in your scalenes and deep neck muscles.

How to do it:

  1. Place a yoga block against the wall at the height of your head.

  2. Sit or stand next to it and press the side of your head gently into the block. Retract your chin and tilt slightly into the block.

  3. Shift your head toward the block and hold for a few seconds.

If you’re doing it right, you’ll feel those side-neck muscles (scalenes) light up. Repeat for the other side.

 

 

3. NecksLevel Training (Partner)

When you're ready to level up, NecksLevel is the real deal. It's a resistance-based device designed by physical therapists that trains your neck through rotation, flexion and extension, and lateral movement, giving you more structured, progressive loading than bodyweight exercises alone provide.

How to do it:

  1. Anchor NecksLevel to a sturdy door or post.
  2. Let it gently pull your head forward.
  3. Fight back by pulling your chin in and keeping your head tall.

MoveU partners with NecksLevel, so if you buy through this link we may earn a commission at no extra cost to you and you'll get $25 off your NecksLevel purchase. Just use code MOVEU at checkout.

It's one of the few tools that hits every angle of your neck, helping with posture, pain relief, and injury prevention.

 

 

The Bottom Line

 

Weak neck muscles don't just look bad in pictures. They mess with your posture, cause pain, and make you vulnerable to injury.

Start simple with supine retractions and isometric head tilts. Add NecksLevel if you want a next-level tool, and use code MOVEU for $25 off. Pair these with the rest of your posture work inside the MoveU Membership, and you'll finally have the strength to keep your head where it belongs.

Ready to go deeper? Our Tech Neck guide shows how forward head posture starts and what to do about it.

 

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