Never Do a Regular Chin Tuck Exercise Again – Do This Instead (Chin Tuck 2.0)

By Dr. Jon Saunders – Chiropractor in Newmarket, Ontario

Chin tucks are one of the most common exercises people are told to do for neck pain, headaches and posture correction…but here’s the truth:

Many people should NOT be doing a regular chin tuck exercise. They are overprescribed, often done incorrectly, and can actually flatten the natural neck curve, increase stiffness, or worsen symptoms.

In this blog, I’ll break down when chin tucks may help, when they are absolutely not indicated, and I’ll introduce a safer, more effective version we use every day at Chiropractic on Eagle in Newmarket:
Chin Tuck 2.0.

If you live in Newmarket or surrounding areas and struggle with neck pain, headaches, posture changes, tech-neck, or loss of curve — this will help you understand what your neck truly needs.

Why This Matters for Neck Pain in Newmarket

In my practice here in Newmarket, I often see patients who tried chin tucks because they found them online or were told to do them by another health care provider… only to find their symptoms got worse.

This usually happens because:

• they weren’t indicated for their spine
• the cervical curve was already flattened or reversed
• disc issues were present
• flexion worsened nerve tension

Like anything with the spine, the right exercise depends entirely on the right diagnosis — not trends.

That’s why we rely on digital X-rays, stress views, posture analysis, and over 23 years of clinical experience to determine what someone’s neck actually needs.

When a Chin Tuck Might Actually Help

I only recommend chin tucks when very specific criteria are met:

Many people do not meet these criteria — which is why chin tucks are often misused.

When You Should NOT Do Chin Tucks

These are the cases where chin tucks often worsen symptoms — and where patients in Newmarket come in frustrated because online advice backfired.

• Headaches or dizziness triggered by flexion – A red flag for upper cervical issues.
• Disc bulges or herniations – Flexion increases disc pressure in many cases.
• Tingling, numbness, nerve pain – Chin tucks can close the neural foramen – compressing nerves.
• Loss of cervical curve on X-ray – A regular chin tuck flattens it even more.

Your body gives its own feedback — loud and clear.

If you’re unsure, get a proper neck assessment.

Here in Newmarket, we check this using digital X-rays, neurological testing, and postural analysis to determine what’s safe.

The Safer Option: Chin Tuck 2.0

If a standard chin tuck isn’t appropriate (which is common), I teach patients a safer variation: Chin Tuck 2.0.

This protects the cervical curve while still training alignment and deep neck stabilizers. However, this must be prescribed to the right patient as well.

How to Do Chin Tuck 2.0

Step 1: Begin With Gentle Head Extension

This maintains and supports the natural cervical arc.

Step 2: THEN Perform a Small, Controlled Tuck

Avoid force. Avoid pulling the chin too far back.

Step 3: Start Slow

Relief = keep going
Stiffness = modify
Pain = stop

This version is far safer for discs, joints, and nerves.

Why This Matters as You Age

Newmarket residents frequently tell me they want to:

• stay active
• maintain good posture
• avoid chronic neck pain
• feel and look younger
• maintain strength, mobility, and confidence

Your neck curve and posture plays a huge role in all of these.

Exercising incorrectly — or following generic online advice — can accelerate degeneration, weaken stabilizing muscles, or increase nerve irritation. Doing the right corrective exercises protects you as you age.

Want to Know What YOUR Neck Actually Needs?

If you live in Newmarket, Aurora, East Gwillimbury, Sharon, Bradford, or York Region, and you’re dealing with neck pain, stiffness, headaches, or posture issues — we can help you figure this out.

At Chiropractic on Eagle, we provide:

• Digital posture X-rays
• Complete cervical curve analysis
• Stress-view imaging
• Personalized exercise plans
• Spinal adjustments
• Spinal decompression (non-surgical)
• Neck and posture correction programs

Book an Exam or Learn More

Book Online: https://chirofirst.ca/book-now/

Watch Chin Tuck 2.0 Video: https://youtu.be/RULev0MwiEw