In an era where people spend most of their time bending over computers and phones, the chances of suffering neck and back pains are considerably high .The constant use of devices leads you to practice incorrect posture throughout the day, which results in poor neck posture. This is where chin tucking comes in.
According to spine-health.com, chin tucks are typically one of the key exercises recommended for keeping the head aligned above the spine, rather than drifting forward into poor posture. When done regularly and with proper form, chin tucks can help improve the neck’s strength, flexibility, and function.
Chin tucks are simple exercises that can be performed while sitting or standing. Here is a step-by-step guide on how to do a chin tuck as a beginner:
• Sit upright and look straight ahead with your ears directly over your shoulders.
• Place a finger on the chin
• Push the chin and head back until you feel a good stretch at the base of the head and top of the neck.
• Hold it for five seconds.
• Return to the original position.
• Repeat the process ten times or as many as you have time for.
Follow the these steps when doing it while on your feet:
• Stand against the wall and make sure your upper and lower back are on the wall.
• Move your head backwards until it touches the wall, without tilting your head back.
• Hold for five seconds.
• Return to the original position.
• Repeat the process ten times or as many as you possibly can.
Spine-health.com recommends performing 5 to 7 sets of 10 chin tucks in the course of each day. In addition to regularly stretching and strengthening the neck and upper back, performing chin tucks throughout the day can serve as a consistent reminder to use good posture. Doing 10 repetitions of 5-second chin tucks just takes a minute. For example, you can start incorporating chin tucks into your morning routine, on your daily commute or on your work breaks.
If you are new to chin tucking exercises, you might have reservations about their efficiency. However, extensive research has been done in the past and has proven them effective in correcting poor posture and keeping neck and back pains at bay.
