Why this one exists
Forward-head sitting is mostly a posture habit. A chin tuck trains the deep neck flexors that hold the head over the ribcage.
Set up
Sit or stand with the back of the head stacked over the shoulders. Eyes look level, not at the floor.
Steps
- Imagine the head is on a drawer slide. Glide it straight back.
- Keep the eyes on the same spot on the wall. Do not look down.
- Hold a quiet breath or two, then release only halfway so you do not spring forward.
What you should feel
A gentle length at the base of the skull, as if you are making a double chin on purpose. The throat stays soft.
Skip if it hurts
Stop if this recreates a headache behind the eyes or numbness in the hands.
Common mistakes
Do not jam the chin down toward the chest. This is a slide, not a nod.