Focus: Back of the neck and double chin
Start in seated position, back straight, keep head in line with back, draw head back so ears line up with your shoulders, then return to original position.
Good for “text neck”, neck pain
Chin tucks are a simple but effective exercise that can be used to improve neck strength, flexibility, and posture. When done correctly, chin tucks can help to:
- Strengthen the deep neck flexors, which are the muscles that help to keep the head in a neutral position.
- Stretch the scalene muscles, which are the muscles that attach from the base of the skull to the first two ribs.
- Improve posture by helping to bring the head back into alignment with the spine.
- Reduce pain and discomfort in the neck and shoulders.
Chin tucks can be performed anywhere, and they do not require any special equipment. To do a chin tuck, simply sit or stand up straight with your shoulders relaxed. Gently tuck your chin down towards your chest, keeping your back straight and your eyes looking forward. Hold the position for a few seconds, then slowly return to the starting position. Repeat 10-15 times.
If you have any neck pain or discomfort, it is important to talk to your doctor or physical therapist before starting any new exercises. They can help you to determine if chin tucks are right for you and can provide guidance on how to perform them safely.