EXERCISE: Easy Chin Tucks for Neck Pain
Chin tucks are typically one of the key exercises recommended for keeping the head aligned above the spine, rather than drifting forward into poor posture. When done regularly and with proper form, chin tucks can help improve the neck's strength, flexibility, and function.
Step-by-Step Guide to Perform a Chin Tuck
Chin tucks can be performed while standing or sitting. Here is a simple way to do chin tucks for a beginner:
- Sit upright and look straight ahead with the ears directly over the shoulders.
- Place a finger on the chin.
- Without moving the finger, pull the chin and head straight back until a good stretch is felt at the base of the head and top of the neck. (There should now be some separation between the chin and finger.)
- Hold for 5 seconds if possible.
- Bring the chin forward again to the finger.
- Repeat for a total of 10 times, or as tolerated.
In the beginning, it can help to have the finger as a point of reference. As the chin tuck becomes more comfortable to perform, it may no longer be necessary to hold up the finger.
A modification of the chin tuck that further emphasizes strengthening of the deep neck flexor muscles is to apply resistance with a hand placed under the tucked chin and apply light downward pressure into the hand, using the 5-second hold time approach.
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amplify chiropractic
Exercise
Neck Pain