Sitting chin tucks is a progression from the lying down chin tucks. Both of these neck exercises help with decreasing pain in the neck and correcting posture. The sitting chin tuck is a more functional neck exercise and can be done anytime you are sitting. There are a couple different chin tucks that can be done sitting. All of these sitting neck exercises help to strengthen your neck muscles. The chin tuck neck exercise I will be explaining will be a simple basic sitting chin tuck that uses the wall or door for support.

I will describe the chin tuck with a chair without back support. Place the backless chair up against the door or wall. Sit with your back up against the door/wall. You should be able to feel your whole back being supported by the door/wall. Sit up tall for this neck exercise. Your head position should be where you are looking straight ahead with no tilting of the chin towards the floor. Your chin should be level to the ground. Keep the back of your head towards the door/wall. If you find that the back of your head doesn’t not touch the door/wall put a rolled up towel to support your head. Have your arms at rest in your lap and your feet flat onto the ground. 

This is your stating position for all sitting chin tuck neck exercises. Think of your chin like a drawer and bring your chin back towards the door/wall. Once you brought your chin back, hold the position for up to 10 seconds. Slowly release and bring your chin away from the door/wall. Repeat this 10 times a couple of times a day. 

You should feel the neck muscles in the back of the neck feeling like a stretch and the front neck muscles tightening up. There should be no pain when you do any sitting chin tuck neck exercises. Make sure that your chin is not tilting down with these chin tucks. Other variations to this neck exercise are using your hands in to bring the chin in, to use a ball in the back of the head for resistance and using an elastic band for strengthening the neck muscles. When this chin tuck neck exercise is easy the progression is to be in a back supported chair and away from the door or wall. The next level chin tuck is standing and will be discussed later. 

Try this sitting chin tuck neck exercise and let me know if this helps alleviate some neck tension.

Here is an article showing the standing chin tuck: 

Neck Pain Support Blog: The Best Neck Exercise to Correct Forward … – The Neck Pain Relief Kit shows you how to correct forward head posture.

Ever feel that your neck and shoulder muscles are tight? Do you feel that at times your shoulders are up towards your ears? When there is plenty of stress throughout the day, you may find that the neck, shoulders and even jaw muscles get tight. When the neck and shoulder muscles are continuously tense, these muscles may cause neck pain. At times, the neck muscles can be overused or strained as the day goes on with constant neck tension. The neck and shoulder muscles may be hard to relax after being in a state of constant muscle tightness. There are a few simple neck exercises to help reduce the tension in your neck and shoulder areas. 

Before getting up from the bed, try doing the lying down chin tuck and neck active range of motion neck exercises. Relief may be provided by a warm or hot shower, where the water covers the neck and shoulder areas. The heat will provide neck and shoulder muscle flexibility as well as some comfort or a relax feeling. You can repeat the chin tuck and neck active range of motion neck exercises while in the shower as well. Neck stretches can also be done to reduce neck tension.

Other neck exercises involve the shoulder muscles and shoulder exercises to reduce neck tension and neck pain. The following are associated with neck exercises: shoulder shrugs, shoulder circles and shoulder blade pinches.  These shoulder exercises are great at reducing neck muscle tension, maintaining mobility and improving posture. These neck / shoulder exercises are great to do for breaks throughout the day. They should be performed in a smooth and slow-controlled motion. All of the neck exercises should be done in a pain free zone and tolerance. For the most benefit, these simple neck exercises should be performed a couple times a day. A more detailed description and benefits of the neck exercises will be discussed in upcoming posts.

In order to help correct neck posture or eliminate any neck pain, there needs to be an understanding about the neck and how neck exercises can help you. The basic anatomy of the neck is composed of seven spine bones called the vertebrae. The vertebra is composed of a body, bony prominence in the back and joint parts called facets. These seven vertebrae bodies are stacked on top of each other separated by a jelly cushion called a disc. These discs act as a cushion that acts as a shock absorber. The vertebras also have a bony part sticking out in the back of the neck called the spinous process.

In between these protrusions and facets are ligaments that support the neck. The spinal column and cord is between the vertebrae body and spinous process. There are also openings called the foramina, for nerves to exit the spinal cord. The neck is supported by over 30 neck muscles. The neck complex also contains eight nerves and four major arteries and veins.

The proper neck alignment is to have a natural reverse “c” curve. This is where all seven vertebrae are nicely spaced evenly and aligned with no muscle tension pulling in any direction. Your head should be upright and the ears should be lined up with the shoulders.  The neck muscles and ligaments help to support your head and upper body. When the neck muscles are strained in different ways; muscle pain can occur in various areas and can refer to other areas other than the neck. Simple neck exercises can help to maintain flexibility and mobility to keep the neck muscles from straining.

Some of the neck muscles that tend to cause pain are the suboccipitals, trapezius, levator scapulae, and sternocleidomastoid. These neck muscles tend to get tight and there are neck exercises to help relieve them. Some basic neck exercises include the chin tuck and neck active range of motion which help with posture and keep head mobility. There are also stretch exercises for the neck for most of these muscles that also help relieve neck tension. These neck exercises and stretches will be described in more details at a later time.

Here is an article that talks a little bit on neck exercises and reducing neck pain: 

• Neck Strengthening Exercises – Great Exercises for Neck Muscles … – Hold the posture for 3seconds and repeat it 10 times. Filed Under Exercises. Tags: great exercises for neck muscles, Neck Strengthening Exercises, the neck: exercises to increase flexibility & muscle control …

• Neck Exercises for Car Accident Injuries Part 1 – Before we discuss specific neck exercises, we first must understand… What Happens to Your Neck in a Car Crash? At the moment of impact in a typical rear-end collision, your head remains momentarily still while your body is forced …

 There are many times throughout the day that we are in front of computers, laptops, televisions or driving. All of these daily of activities can have the neck be in one position for long periods of time. When the neck does move in another direction after awhile it may be tight or even painful. Prevent neck pain and tightness by doing active range of motion neck exercises. These neck exercises will keep your head and neck flexible and pain free.

Everyone can do these neck exercises and benefit from the neck motions. These simple neck or cervical range of motion exercises are meant to be comfortable and pain free. These neck exercises are to maintain or increase neck motion and flexibility without causing any discomfort. These gentle neck exercises can be done anywhere and throughout the day. The neck range of motion exercises is a series of head movements: nodding, turning your head back and forth, bringing your ear to your shoulder, and making head circles.

The simplest way to do these neck exercises is lying down. This neck active range of motion neck exercises are great to do before getting up and before falling asleep. When in bed, remove the pillow from behind the head and be sure to be lying on your back. To do the nod neck exercise, bring your chin towards your chest and then bring your chin towards the ceiling. When turning the head back and forth, have your nose and chin go to one shoulder and then bring your nose and chin towards the other shoulder. Make sure your eyes follow the same direction you are turning your head.

The next range of motion exercise is to start by staring at the ceiling, bring your ear towards one shoulder and then the other ear towards the other shoulder. The head circles neck exercise is the combination of all the previous neck range of motion exercises.  Begin with bringing your ear towards one shoulder, then roll down towards the chest, roll towards the other shoulder and then back up towards the ceiling. All motions should be done 10 times and at least twice a day.

All active range of motion neck exercises should be done in slow-controlled and smooth movements. A gentle stretch in the neck muscles may be felt but there should be no pain during the neck motions. If there is any numbness down the arms or become dizzy with any of the neck movements, discontinue the neck exercise at that time. If these symptoms continue it will be best to have a check up with a medical professional. The next level of this active range of motion neck exercises will be described at another time. 

Another article that states how keeping your neck flexible is beneficial:

http://healthmad.com/health/how-to-relieve-a-stiff-neck/#comment-84681

Here are other articles about doing neck exercises:

 Do you have neck pain from stress or muscle tension? Neck muscle tension from work and daily stresses can put a strain on the neck. Tired neck and shoulder muscles will put a strain on the neck that will increase poor posture. Most of us have poor posture at some point in time whether throughout the day or only when really tired, this will put a strain on our neck muscles. The easiest way to correct the head and neck posture is to do neck exercises. The most basic neck exercise is called a chin tuck.

Chin tucks are for everyone who has pain, poor posture, muscle tension or stress. Chin tucks will help align your neck in a better position and reduce neck muscle tension. These types of neck exercises will strengthen the neck muscles in the front and relax the muscles in the back of the neck. Chin tucks are the basic and foundation of improving overall posture. 

There are many positions and variations to learn how to do a chin tuck. Chin tucks can also be done with and without any resistance. This neck exercise can be done anywhere and anytime. Eventually, chin tucks should be done with other neck and posture exercises. When chin tucks are incorporated in the daily routine, posture will improve dramatically.

The first chin tuck position to try will be while lying down. Roll a small towel to place behind your neck. Lie down on a flat surface while facing up. The towel should be comfortable and supporting your neck. Have your arms by your side, your back should be touching the flat surface; your knees should be bent with your feet placed on the flat surface. This is your starting position. Keep your eyes looking forward while bringing your chin towards the flat surface and into the towel. Hold this position for a count of five. Release and repeat up to 10 times.

When you are bringing your chin back, you should feel a slight stretch in the back of the neck. There should be no pain when doing these neck exercises. This chin tuck neck exercise should be small, smooth and slow movements. Make sure your chin does not tilt towards your chest. Doing these neck exercises first while lying down eliminates any chance of poor posture or bad neck exercise technique. This chin tuck exercise can be done at least twice a day; before you get up in the morning and before you go to bed. The next level of the chin tuck exercise will be discussed at a later time.