Chin Tuck Progressions for neck pain and improved posture

This video demonstrates a progression of 𝙘𝙝𝙞𝙣 𝙩𝙪𝙘𝙠 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚𝙨, which are great to help strengthen your deep neck flexor muscle group. These muscles are essentially the core of your neck, and they help to support and stabilize your head and neck throughout the day. Keeping them strong helps to improve your posture and prevent future injuries. When done regularly & the right way, chin tucks can provide neck pain relief, especially pain from muscle tension and strain

Check out the video to see 4 variations of chin tuck exercises:

1. The first method of a chin tuck shown is done in supine (on your back).
Draw your chin down toward the table as if you were making a "double chin." Hold this position for 5 seconds, relax, and repeat.

2. Next you will see this done in a seated position. This position is more challenging as you now have to support your head and neck in an upright position. Again, draw your chin back as if you were making a double chin, hold for 5 seconds, relax and repeat. Be careful not to tilt your head either up or down.

3. This move is then progressed by using a resistance band. Place the band at the base of your skull. Perform the same movement while pressing into the resistance. If you do not have access to a resistance band, you can do this by laying propped on your elbows and performing the chin tuck motion.

4. For the final and most challenging version of a chin tuck, you are going to get into the supine position. From here, you will perform a chin tuck, and then maintain that position as you lift your head off the table. Be sure to maintain your head at an even position - do not tilt your head forward or backward as you lift.

Because these muscles work hard all day to maintain our upright posturing, it is important to build enough endurance for them to do so. Poor neck flexor endurance can lead to postural deficits and ultimately neck pain. Give these exercises a try to improve the strength and stability of your neck muscles!