Forward-head reset (chin tucks)
The fix
Gently draw your head straight back so your ears sit over your shoulders.
Why it happens
Every 2–3 cm the head juts forward multiplies the load your deep neck flexors must hold. Chin tucks re-activate those muscles and restack the head over the spine.
If you ignore it
Chronic forward head is linked to persistent neck/upper-back tension and tension-type headaches for heavy screen users.
Watch — from trusted sources
▶7 Easy Exercises to Correct Forward Head PostureBob & Brad (Physical Therapists) · opens on YouTube
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Wellness & ergonomic guidance, not medical advice.