The Chin Retraction with Overpressure is one of the most effective exercises for improving neck posture, strengthening the deep neck flexor muscles, and combating forward head posture, often referred to as “tech neck.” This progression builds on the basic seated chin tuck by adding gentle overpressure, which provides both a stretch and an additional strengthening challenge. For more information on neck pain and posture, see the Mayo Clinic’s neck pain guide.
In this video, Dr. Ryley Perryman from Life in Motion Chiropractic in Livonia, Michigan, demonstrates proper form for the chin retraction with overpressure. This exercise is an excellent addition to any neck rehab or posture program, especially for office workers, students, or anyone spending long hours at a computer or on a phone.
How to Perform Chin Retraction with Overpressure
Step 1: Sit upright in a chair with good posture, feet flat on the floor.
Step 2: Place the web space between your thumb and index finger under the bottom of your chin.
Step 3: Slowly push your chin forward against the light resistance of your hand.
Step 4: Reverse the movement, tucking your chin back while gently guiding with your hand to increase the stretch and activation.
Step 5: Hold briefly at the end range, then return to the forward position.
Step 6: Repeat for three sets of 10 repetitions, maintaining smooth, controlled motion.
This movement engages the deep neck flexor muscles, which are critical for maintaining good posture and supporting the cervical spine. Over time, performing this exercise can help alleviate headaches, neck tension, and strain associated with prolonged sitting. For additional resources on neck health, visit the Cleveland Clinic’s cervical spine page.
Benefits of Chin Retraction with Overpressure
- Strengthens the deep cervical flexor muscles
- Improves forward head posture and alignment
- Relieves tension and stiffness from long hours at a desk
- Supports long-term spinal health and reduces the risk of chronic neck pain
- Simple to perform at home, in the office, or as part of a rehab plan
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near Five Mile and Inkster Road. We offer chiropractic care, chiropractic rehab, and targeted exercise programs to help patients in Livonia, Redford, Farmington Hills, and surrounding areas improve posture and reduce pain.
Schedule your appointment today to learn how neck strengthening exercises, such as chin retraction with overpressure, can support your recovery and long-term posture health.
