Neck Exercises: Sitting Chin Tucks Explained
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.