The chin tuck exercise is a simple movement anyone can do. It is one of the best exercises to help correct poor posture, such as a rounded back and forward head position. As many of us age, and due to medical conditions such as Parkinson's disease and osteoporosis, there is a tendency to let the posture go. Our upper back begins to round forward, which then pushes our neck and head forward and out of proper alignment. This can lead to chronic neck and back pain. The good news is that, in most cases, these changes are muscular in nature, and muscles can be strengthened and stretched. No matter your age or fitness level, doing this simple exercise on a consistent basis can help counteract this forward head position, which in turn should help alleviate chronic neck pain.
Sit up straight in a chair. Sit to the front, not against the back of the chair. Sitting up will help you to strengthen the muscles you need for good posture.
Think of lifting the crown of you head to the ceiling. Be careful not to tip the head back. Your chin should be parallel to the floor.
Without tipping the head in any direction, pull your chin and head straight back. You will feel a stretch in the back of your neck.
Relax the chin back forward to a neutral position.
Repeat for eight to 12 repetitions. You can use this exercise throughout the day to maintain good posture.
Tips & Warnings
- The common mistake with this exercise is to lift the chin up and tilt the head back. This is meant to be a very small and isolated movement. You are only slightly bringing the head and chin straight back.
- Avoid this exercise if you have any neck injuries.
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