Neck Exercises: Standing Chin Tucks
Neck Exercises: Standing Chin Tucks
This is the neck exercise progression from the lying down chin tucks and the sitting chin tucks. This natural progression of the standing chin tucks will make these neck exercises easier to do throughout the day. The standing chin tucks will challenge your neck muscles to just be isolated without having to move other shoulder and upper body muscles. These chin tuck neck exercises will help correct the forward head and forward rounded shoulder posture.
Just like the sitting chin tucks, I will have you first stand up against a wall or door to have the proper neck exercises techniques. If you have a small kitchen towel, roll it up to make a cushion for your head. A small soft ball will work as well. Both of these either the towel or the ball will be behind the top of your head to do these neck exercises.
To begin the standing chin tuck neck exercises, have your back up against the wall or door, your feet should be shoulder width apart, arms by your side, the ball or towel roll behind your head towards the top of your head and be sure to have your chin parallel to the floor and looking straight ahead. You should have your shoulders down and back, you can practice the shoulder blade pinch exercise. Take a deep breath in and bring your chin back towards the door or wall. As you hold this position for 10 seconds and breathe out slowly. Bring your chin back to starting position. Repeat this neck exercise 10 times.
Avoid bringing your chin and neck too forward with any of the chin tucks neck exercises. The focus is to stretch the back of the neck muscles and strengthen the front neck muscles. By protruding the neck forward you are enforcing the forward posture. The towel or ball is to help you feel that you are pressing the right direction. You should feel some stretch but no pain with these neck exercises.
Once this standing chin tuck neck exercise is mastered, you can remove the towel or ball and stand away from the wall. Then any of the chin tucks can be done anywhere at any time without anything equipment. By doing any of the chin tucks throughout the day you will improve your posture and relieve neck tension. The next progression of the chin tucks with resistance will be described at a later time.
