Best Mewing Exercise - The McKenzie Chin Tuck

Dr. Mike Mew demonstrating the McKenzie chin tuck mewing exercise with before and after facial comparison images.

The McKenzie Chin Tuck: Correcting Forward Head Posture

In an era dominated by screens and sedentary lifestyles, forward head posture has become a prevalent issue.

This posture problem, often exacerbated by prolonged sitting at desks, driving, or frequent use of smartphones and tablets, can lead to neck strain and misalignment.

The McKenzie Chin Tuck exercise emerges as a simple yet effective solution to combat this issue.


Understanding Forward Head Posture:


Forward head posture is characterized by the extension of the neck forward, disrupting the alignment of the head with the shoulders and spine. This misalignment can lead to various problems, including neck pain, decreased mobility, and aesthetic concerns.


The McKenzie Chin Tuck Exercise Explained:

The McKenzie Chin Tuck exercise is designed to realign the neck with the body, thereby correcting forward head posture. Here’s a step-by-step guide to performing this exercise:

  1. Start Against a Wall: Stand with your back and bottom touching a wall. Your shoulders don’t need to touch the wall, as this might be uncomfortable for some.

  2. Position Your Feet: Move your feet forward so they are less than a foot away from the wall.

  3. Use a Piece of Paper: Place a piece of paper behind your head, ensuring a point on the back of your head touches the wall. You can slide the paper up the wall to guide your movement.

  4. Perform the Movement: Imagine the paper is pulling your head up towards the ceiling. Concurrently, tuck your chin in towards your neck. You should feel a stretch in the neck muscles.

  5. Repetitions: Do 20 repetitions of this exercise. Make the last few repetitions last for around five seconds each.


Versatility of the McKenzie Chin Tuck:

One of the great benefits of this exercise is its adaptability. You can perform it in various settings: Against a wall, sitting in a chair, in a car, on a train or plane.

There is no excuse to not be practicing the McKenzie Chin Tuck.

It’s especially effective during meal times, providing a regular opportunity to practice.


Long-term Benefits and Consistency:

Correcting posture is a gradual process. Regular practice of the McKenzie Chin Tuck can lead to noticeable improvements in posture and neck alignment over time.

Thus the chin tuck can make mewing easier as we know that proper posture leads to an easier time engaging the back third of the tongue up on the palate.

However, it’s important to maintain consistency and patience, as immediate results are unlikely.



The McKenzie Chin Tuck exercise offers a practical solution to address the increasingly common issue of forward head posture. Its simplicity and adaptability make it an ideal practice for individuals of all ages and lifestyles. By incorporating this exercise into your daily routine, you can work towards better neck alignment, improved posture, and potentially alleviate related discomfort.

Disclaimer: This article provides general information and should not be considered as medical advice. Always consult with a healthcare professional before starting any new exercise regimen, especially if you have existing health concerns.

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