The Chin Retraction with Extension is the most advanced progression of our chin tuck series and is designed to improve both cervical spine mobility and deep neck flexor strength. By combining the classic chin retraction with controlled extension, this exercise helps restore healthy movement patterns and counteract the effects of prolonged sitting, screen time, and forward head posture. For more information on neck pain and mobility, see the Mayo Clinic’s neck pain guide.
In this tutorial, Dr. Ryley Perryman from Life in Motion Chiropractic in Livonia, Michigan, demonstrates proper form for this movement and explains its benefits for cervical spine health. This drill is commonly used in our chiropractic rehab programs to mobilize the lower cervical segments and retrain postural stability.
How to Perform:
Step 1: Sit upright with feet planted and spine tall.
Step 2: Gently jut your chin forward, then retract it thoroughly to create the classic “double chin” position.
Step 3: From the retracted position, slowly extend your head backward, focusing on controlled motion through the neck (not the upper back).
Step 4: Pause briefly at the end range, then carefully tuck the chin again and return to neutral.
Step 5: Repeat for 8–10 reps, breathing evenly and avoiding excessive neck strain.
This movement helps mobilize the lower cervical spine while engaging the deep neck flexors to stabilize the head and neck. Over time, this exercise can improve posture, reduce neck stiffness, and support better movement mechanics during daily activities. For additional exercises, see the Cleveland Clinic’s neck exercise guide.
Benefits of Chin Retraction with Extension
- Improves neck mobility and end-range extension
- Strengthens deep cervical flexors for better posture
- Reduces forward head posture and neck strain
- Supports recovery from chronic stiffness or postural fatigue
- Complements chiropractic adjustments and rehabilitation plans
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near Five Mile and Inkster Road. We provide chiropractic care, chiropractic rehabilitation, and corrective exercise programs for patients in Livonia, Redford, Farmington Hills, and surrounding communities. Chin retraction with extension is one of our preferred exercises for restoring healthy neck movement and posture.
Schedule your appointment today to learn how to incorporate this exercise into your care plan and improve your cervical spine health.
