The Chin Tuck: An Excellent Exercise for Neck and upper back pain
After visiting your Chiropractor, one of the most effective postural exercises for combating neck and upper back pain is the chin tuck exercise. Chin tucks help to keep the head in the good alignment above the spine and maintaining good posture. When done regularly and with the correct form, chin tucks can help improve the neck’s strength, flexibility, and function.
This exercise not only helps strengthen the muscles that pull the head back into alignment over the shoulders but it also stretches the scalene and suboccipital muscles.
This exercise is simple, effective, and easy and can be done without interrupting your day. For instance, while sitting in the car or at the desk at work. The repetition of this exercise also helps develop good postural habits.
The Chin Tuck: Steps
To perform the exercise for the first time we recommend that you stand with the spine up against a wall or door frame, and the feet out about 8 cm from the edge of the wall or door frame.
- Keeping the spine against the wall, pull the upper back and head back until the back of the head touches the surface. It is important to make sure that the chin is down so that the head is pulled straight back and is not looking up.
- Hold your head against the wall for 5 seconds.
- Repeat this ten times.
After performing this exercise about ten times, you can start doing the exercise standing or sitting without a wall.
• Perform exercise 5 to 7 times per day.
• When in the car, use the headrest as a point to aim for when pulling the head back.
You may feel some stretching of the muscles on the side of the neck that goes down to the collarbone. These are the scalene muscles. These muscles along with the muscles at the top of the neck at the base of the skull are generally the tight muscles. The muscles in the front of the neck and muscles of the upper back are generally the weak muscles that need to be strengthened.
In cases of extreme forward head posture, you may not be able to pull their head all the way back to the wall when you first start. In these cases, it is advisable to pull the head back as far as possible without pain.
When to see a Chiropractor?
Chin tuck exercises have been well documented for many years to reduce neck pain, headaches, stiffness, and much more. However, although these exercises are effective, we must address the cause of the misalignment in the beginning. It is important that the correct spinal alignment is in place, thereby removing stress on your joints and neck muscles and putting your body into a state of ease.
If you are experiencing neck or upper back pain of any kind it is highly recommended you visit your Chiropractor. As a leading chiropractor in Auckland, we see hundreds of patients per year at our clinic – Revolution Chiropractic. A great posture starts with a great spine!
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