How to Do the Chin Tuck Exercise

Introduction

The chin tuck exercise is a simple movement that can be done anywhere. It is one of the best exercises to help correct poor posture, such as a rounded back and forward head position. Anyone that spends much time in front of a computer screen or TV should consider adding this exercise to their daily routine.

Our upper back begins to round forward, which then pushes our neck and head forward and out of proper alignment. This can lead to chronic neck and back pain. The good news is that, in most cases, these changes are muscular in nature, and muscles can be strengthened and stretched. No matter your age or fitness level, doing this simple exercise on a consistent basis can help counteract this forward head position, which in turn should help alleviate chronic neck and back pain.

Instructions:

Difficulty: Easy

Steps

Step One

Sit up straight in a chair. Sit to the front, not against the back of the chair. Sitting up will help you to strengthen the muscles you need for good posture.

Step Two

Think of lifting the crown of you head to the ceiling. Be careful not to tip the head back. Your chin should be parallel to the floor.

Step Three

Without tipping the head in any direction, pull your chin and head straight back. You will feel it in the muscles in the back of your neck. Hold this position for 10 to 30 seconds.

Step Four

Relax the chin back forward to a neutral position.

Step Five

Repeat for 5 to 30 repetitions. You can repeat this exercise throughout the day to maintain good posture.

Tips & Warnings

· The common mistake with this exercise is to lift the chin up and tilt the head back. This is meant to be a very small and isolated movement. You are only slightly bringing the head and chin straight back.

Whatever posture you hold most of the time is the posture you have. Only using correct posture during a work out will only give your correct posture during the work out.

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Pain is good for you?

What do I mean by that?

Without pain, nothing would stop us from hurting ourselves. It is the body's way of letting us know that something is wrong. What can you do about pain?

Learn to listen to it. The pain is there for a reason. The tough part can be figuring out what should be done to deal with it.

There are many different types of pain. I tell my clients to pay attention to what thoughts run thought their minds if pain occurs. The kind of pain from being uncomfortable is a good pain. Champions learn to ignore this type of pain. You think things like; (That was uncomfortable, that's enough of that today, I better stop soon) This type of pain shouldn't cause any damage.

Bad pain will cause thoughts like; (I shouldn't do that, I better not do that again, etc.) Bad pain can cause permanent damage. This is a warning; your brain is telling you that whatever is causing this pain should always be listened to. Ignoring this pain will usually lead to injury.

Training should lead to good (Uncomfortable), not bad (Ouch, don't do that again) pain. What kind of pain do you feel during or after your workouts?