Stop Doing Chin Tucks Like THIS

Trying to do chin tucks to improve your posture? Avoid this big mistake!

Posture Videos to Watch:

The purpose of the chin tuck is to promote flexion of the upper cervical vertebrae and extension of the lower cervical vertebrae. Because the exact opposite happens when you have a forward head posture which can increase that kyphotic posture and eventually lead to increased neck pain or a neck hump on the back of your neck from this prolonged position.

One example is to lie on your back in the supine position which is a great way to perform chin tucks. I like placing a towel under your neck and using the same spinning motion like you have a rod between your ears. Just avoid lifting your neck from the table because that engages different muscles that you aren’t trying to target here.

You can also perform chin tucks in a quadruped or hands and knees position. This is a great way to perform neck ROM exercises because there’s less downward pressure on your vertebrae. Just be sure to keep the movements small and focus on nodding your head along the same axis.

To make the chin tuck even more challenging, you can perform the movement with your back against a wall. Try putting a small towel behind your head and maintain pressure against it as you nod your head. You can even get creative with upper extremity movements to advance this exercise even more.

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[jessicaremich]

I have been doing them the wrong way, and when I tried the nodding motion instead, I actually felt the stretch in my suboccipitals. I think the wrong way, cranking my head back, has been making things worse for me. I have stopped doing it like that, so we'll see how things progress!

[joshuaroberts]

saved me from doing them all wrong... ty sir.!!! saved my life literally bcuz doing them wrong was probably making things worse.

[shaykayraycrochet]

This was very helpful. I've been struggling with this seemingly simple exercise, and couldn't figure out why it seemed to be hurting rather than helping. My shoulders keep wanting to shrug up or my mouth wants to fly open at the same time that I try to tuck my chin, LOL :) I even felt like I couldn't breathe well while holding the tucked position for a count of three. I haven't tried it lying down yet with the towel, and that's the position I'm supposed to be doing and was having trouble, but it seemed much easier for me just now in my recliner while watching your demonstration - no shoulder shrugging and no mouth popping open and breathing not impaired...

[jesseenriquez]

Hi Tim I love your vids; from now on you will be my “go to” guy for muscle health

[Aletta-ThisMoment]

Thanks Tim, this movement is much better! It feels as if much more good stuff is happening than with the other way of jutting out the cin.

[chezg]

I have a video PT program (SWORD) that I’m using for my neck. Your video was so helpful as chin tucks are a big part of my PT and somehow I’ve irritated a nerve or something. Watching your video made me realize I’m not doing some of the movements correctly and I need to put a towel under my neck. Thank you

[TheGetsomeson]

In school, I learned it the way you described it which helps to reduce shearing forces at the upper C/S. I had a CI use the other way. I prefer your way of doing them and I really like the VC you give with the rods in between your ears. Thanks!

[rickymicky]

I think you guys should make your minds up

[erruiz]

Thank you for all of your videos!!! The chin tuck the wrong way has been killing me after I do it and making tons of neck pain for a week at a time.

[alandavies]

You’re method is so easy and I am benefiting from your technique, thank you so much, I’m truly grateful thanks Alan👍

[arshisultanpuri]

Great way to do it but how many times and for how long should we do it in a day?

[radchik]

thanks! I am a massage therapist and have neck issues from bending all day! Regular chin tucks hurt!

[MAR]

How many chin tucks should I do a day? Just found your channel and it's already so great

[jamestokarz]

Hey Tim. When I do your initial demonstration of the chin tuck, I'm not training the pt to perform cervical protraction, but only the retraction aspect for pt who do have habits to jut their heads forward as a posture deviation. I only train this in open chain.

Your other demonstration I usually do in supine with a towel roll to avoid confusing the patient.

[ademwinst]

Awesome video, thanks so much! Very clear and logical explanation.

[NanayAtingz]

salamat, Thank you so much, from Phil. Davao City

[David-jyss]

Can you hold this strech and really pull on the muscle?

[chamade]

Just logically looking at this movement it seems it would do the opposite and promote forward head posture since you are flexing the anterior neck muscles?

[zuvlet]

What software is being used at 0:55 for the human anatomy

[ttownsupreme]

Tim thank you so much....what are some programs or exercises needed for a super strong neck?