How to do chin tucks exercise correctly (Fix Forward head position)

Medical Disclaimer:

[carolabney]

Hello, I am a Pilates instructor and have worked in physical therapy and chiropractic clinics. I worked with many clients with this forward head posture. I wanted to add a suggestion for you. People with his posture are generally already going to have bad spine and shoulder posture and bringing their head back into the correct position while standing is going to be very difficult. Will be difficult for them to feel what is the correct spinal posture. So I always do this lying down supine with my clients so that they have the feedback of a table to maintain a straighter more correct spine. I then progress them up to doing it standing but with their back against the wall, again for feedback, with their feet away from the wall so that they can maintain a better spinal position. Also it helps to first stretch out your pecs Otherwise you are constantly fighting against the forward pull of tight pecs. Anyway, I just wanted to offer that.

[judydunlop]

This is just excellent. Thank you so much. I've had dowagers hump for decades and together with chiropractic, acupuncture and a range of exercises, it's almost gone in one month. I loved the detail in this instruction for the chin tuck. So a message for everyone who thinks things can't change...with the right help and your persistence your body will be your best friend, it wants to be well. Again, huge thanks x

[gatoryak]

Wow! The 'scooping' cue you give at 2:44 is super-helpful. Thank you.
In return, I offer this tip: At 1:19, the cue is to imagine that somebody is pulling a string attached to the top of your head. That doesn't work for me; it is a visualization of a passive action when the exercise needs to be active. A visualization that works for me is to attempt to push the top of my head up to the ceiling using just my spine. I try to sit, stand, and walk with that in mind all day. I find that my head and shoulders pull back in line automatically when I am actively trying to touch my head to the ceiling. I tuck my chin only briefly, just enough to stretch and strengthen.

[lindapaul]

This helped a lot! I found out I was doing the exercise wrong.

[jwinla]

Thanks so much. I had a cervical laminectomy and fusion 10 years ago and I've been fighting "goose neck" since. This is so much better than the one I've been doing, noticed it immediately, many thanks.

[andreasminos]

Must say this.My doctor showed me the chin tucks some years ago, but not as detailed as you did.
I also had an itching at the end of my left index and it is still there.
But with your YWLT exercise and the PDF and also this in depth analysis of chin tucks, I am better.
I am much obliged, keep on your good work.

[kittenslayer]

I was moving my torso way too much with this, and it's always helpful to refine the basics!

[kahraman]

I cannot think of a better explanation. Thank you.

[charlesunderwood]

This stretch helped so much! Thank you!!! I accidentally came across this and tried it and it relieved the pain in my shoulders and especially one of my shoulder blades. Keep up the good work!

[shojkxla]

thank you so much for this! when I was a teenage girl I had big chest and I was really insecure about it. since i didn't want to seem provocative I'd always slouch and try to hide my chest, sadly that only formed a hump :( so I'll start using this exercise right away! will update on my progress in a month 😊

[carolinesykes]

Really felt the difference ! How many times a day should we do this?

[jresh]

I’ve been doing them all wrong! Decades of computer work has given me terrible posture. When my own daughter suggested I stand up straight, I knew I had to do something. This exercise, as well as scapular squeezes and doorway pec stretches will be part of my daily routine. Excellent! So well done! A thousand thank yous!

[marilynsj]

This video was super helpful! I really appreciate the detailed instruction and the "punch" idea. Thanks so much!

[veronicalagor]

Thank you so much! The relief from the stretch was tremendous; I'll definitely be making this a regular practice.

[soul]

Thank you.How many time we need to do it? I felt a little headache after first time, is it normal?

[helenmason]

Very useful exercise, thank you. I have been doing chin tucks for almost a year but find that this explanation has helped me to improve them.

[paulbloom]

How many repetitions do you recommend? And, do you hold the position or just repeat the movement without holding position?

[lourdesrodriguesvas]

Thank you! Could you tell me how often do I practice this gesture to avoid overdoing it!

[dinkydoo]

Just what I was looking for.Very well explained step by step.Excellent!!!

[jaynearnott]

Very clear instructions and lots of reinforcement, visual and audio. Thanks