Chin Retraction Exercise | Life in Motion Chiropractic

Suppose you experience tension headaches, migraines, or chronic neck pain. In that case, the chin retraction exercise is one of the most effective ways to reduce strain and strengthen the supportive muscles in your neck. At Life in Motion Chiropractic, we often recommend this movement to patients who come in seeking a chiropractor near them in Livonia. By combining gentle stretching of tight muscles with activation of the deep neck flexors, chin retractions help restore balance to the neck and improve posture.

Why Chin Retractions Help

Today’s lifestyle often involves long hours spent sitting at desks, driving, or looking down at devices, which contributes to a condition commonly known as “tech neck.” Over time, this forward head posture increases tension at the base of the skull and upper back, often triggering headaches. Research published on PubMed shows that training the deep neck flexors can significantly reduce neck pain and improve posture. This makes chin retractions a foundational exercise for many of our patients.

How to Perform the Chin Retraction

  • Sit upright with your shoulders relaxed and spine tall.
  • Push your chin forward, keeping your eyes level.
  • Slowly draw your chin back as if making a “double chin.”
  • Hold the retracted position for 1–2 seconds, then release forward.
  • Repeat 10 times for 2–3 sets, performed throughout the day.

Benefits of the Chin Retraction

Chin retractions are convenient because they can be performed almost anywhere—at your desk, in the car, or even while watching TV. They improve posture, relieve stress on the neck and shoulders, and help reduce the frequency of headaches. Over time, this exercise also trains your body to maintain a healthier neck position during daily activities.

When to Work With a Chiropractor

Although chin retractions are safe and effective, chronic tension may require a more complete plan. A Livonia chiropractor can identify the root cause of your headaches or neck pain, provide spinal adjustments, and guide you through a customized set of exercises for long-term results.

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