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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