A chin tuck exercise is a simple exercise that can help with neck strength and flexibility, and can be done while standing or sitting. It is recommended to perform 5 to 7 sets of 10 chin tucks in the course of each day. Here are the steps to perform a chin tuck:
- Sit upright or stand with feet and knees hip-width apart, and the ears directly over the shoulders.
- Place a finger on the chin.
- Breathe in and as you breathe out, move your head and chin straight back, away from your index finger, lengthening through the back of your neck, and keeping your eyes forwards.
- You will make a double chin.
- Pause, breathe in, and then relax back to the start position, with your chin touching your index finger.
- Repeat 10 times.
Chin tucks can help improve the neck’s strength, flexibility, and function when done regularly and with proper form. They can also help ease neck pain and improve alignment of the head. Chin tucks can be modified to further emphasize strengthening of the deep neck flexor muscles by applying resistance with a hand placed under the tucked chin and applying light downward pressure into the hand, using the 5-second hold time approach.
Positive:
- Can help improve neck strength, flexibility, and function
- Can ease neck pain and improve alignment of the head
- Can be done while standing or sitting
- Only takes a minute to perform
Negative:
- None found
Ingredients or materials:
- None, as this is an exercise that uses body weight and movement
