How to do the Chin Tuck

This is an absolute must for anyone who suffers with neck pain on a regular basis.

It's purpose is to improve head position, by bringing the head into alignment with the rest of the body.

It will decrease tension in the neck muscles, and strengthen the deep neck flexors.

:)

[judymacdonnell]

I've been looking all evening for a video which describes this exercise the way it should be done. This is it! I'm a physio and back in the 1980s attended two courses with Robin McKenzie himself, who developed this along with a whole series of exercises for neck and back pain. You've taught the exercise pretty much just as he did. He didn't emphasise a 'hold' (although that's probably a good addition) - just 'pressure on, pressure off' and only 5 reps, repeated at regular intervals throughout the day. Never pushing through pain, just to the edge of pain. The 'chin tuck in sitting' is best done sitting well back in a comfortable dining chair whose back reaches only as far as the middle of the thoracic spine. The chin tuck stretch can carry through to that level, the spine extended gently above the top of the chair back. The exercise is thus effective for all levels of the upper to mid thoracic spine as well as the neck. Poor neck posture affects more than just the neck! Pain invariably recedes with regular self-treatment, and range of movement gradually increases as the patient faithfully persists. These exercises work, and usually work quickly for the conditions they were designed to treat. If pain doesn't ease quickly, or worsens, the indications are that there is hidden pathology, and further investigation should be done.
Congratulations on a short, clear and brilliant demonstration of this valuable exercise! I'll be saving this link and using it again.

[elizabethplane]

Thank you I’ve immediately found the stretches I need to feel.

[StormFalcon]

LOOKS SİMPLE YET EVERYONE ELSE DONE İT WRONG EXCEPT THİS GUY. THANKS BUDDY 👍🏻👍🏻👍🏻

[william]

How many times do i have to repeat chin tuck?

[hit]

Does this also work while sitting/laying on my bed

[lees]

Silly question, but should I be feeling pull in my mid and lower back as I do these?

[HabituallyObsessed]

Is it supposed to feel like you are being choked while doing this? Or am I just pulling the wrong muscles?

[nexinin]

Does this help with Dowager's Hump? Am I supposed to feel pain at the back of my neck while I'm doing this?

[Gazonkie]

What’s the best way to breathe while doing this exercise?

[vincentvega]

Do you just want to move the chin back OR engage the neck muscles to pull the chin back??

[Fallen]

I fell on my head while playing football (something like backflip but on the ground) and when i do this with my neck it hurt a lot. Few doctors did not help me. Anyone know how can i fix this?

[BrianPex]

What if doing this and it makes cervical pinched nerve hurt? Should it not be done. I’m on steroid treatment now for it.

[Astragolden]

Does this work if I have my head slightly separated from my body and I want to bring it back?

[roi]

do u think this can improve jawline as well

[HL-fvrp]

Can I stay 1 - 2 hours in this position per day or ist it dangerous? thank you

[shadowsong]

Might be out of the point but is it okay to do neck exercise everyday?

[drsamir]

How long does it take chin tuck to work for neck pain ?

[LilahSD]

Isn't this more retraction vs chin tuck?

[sashabra]

Soy el comentario en español que buscas y si si funciona 👍

[danteinferno]

I don't know how many hours you can sit in a day? Unless you have to be in bed all day. So do it while you sit it is better.