Movement technique
Chin tuck exercise: how to do a seated chin glide
A seated chin glide is a small backward slide of the head while your eyes stay level. Think of moving the whole head back a little, then returning to a comfortable starting point. It should not become a chin-to-chest bend or a forceful neck stretch.
Start with the movement you can control
The change can look subtle in the demonstration. Do not try to make it more visible by exaggerating it. Sit with your feet supported, let the shoulders rest and look straight ahead. Keep your jaw loose rather than biting down as you move.
Watch once from beginning to end. The cue is a backward glide, a brief pause and a return. You do not need to hold the head in that position for the rest of the workday.
How to practise the glide
- Find a comfortable starting position with your gaze roughly level.
- Gently slide your head straight backward, making a small double-chin shape.
- Pause briefly without clenching your jaw or lifting your chest.
- Return slowly to the starting position and relax before the next repetition. Keep breathing throughout.
Glide, bend or tilt?
If your gaze drops toward your lap, you are bending rather than gliding. Make the movement smaller and try again. If your chin lifts and you look upward, you are tilting back. Stop, reset and use a shorter backward slide.
Do not press on your chin with a hand to create extra range. Avoid driving the back of your head into a wall or chair. The version shown here needs no external pressure and should stay gentle.
How Renava uses the exercise
The Ease Your Neck routine includes a 35-second seated chin-glide interval. It comes after easier shoulder movement and head turns. The interval describes the routine's structure; it does not mean everyone needs the same number of repetitions or range.
Use the exercise as movement practice rather than as a promise to change neck appearance. A photo cannot establish which exercise you need. Stop if it causes pain, dizziness, numbness or a feeling that something is wrong, and seek advice for persistent symptoms.
Questions about this guide
How should I use this guide?
Watch the demonstration if one is available, then follow the written setup and steps. Pause or skip a movement that is not comfortable.
Is this a personalised treatment plan?
No. It describes general movement practice and the app’s own materials. Individual symptoms or injuries need qualified advice.
Where can I go next?
Use the related guides for a full sequence, workplace setup or the Renava program. A technique guide teaches one movement rather than a complete program.
Sources and editorial notes
External sources provide background and have not reviewed or endorsed Renava. Instructions and routine details describe the app team’s own material.
- Sherwood Forest Hospitals NHS: Neck movement guidance — Background on neck movement, including a backward chin tuck. Individual treatment advice and dosage can differ.
Follow your next session in Renava
See guided sessions, the program and your practice record. Check the current free and paid access in the app or your store before subscribing.
