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Neck Exercises Blog, A Guide to a Better Neck Posture

Hello and welcome to Neck Exercises. I am glad you want to take care of your neck. Whether you have neck pain, tension, stress or discomfort, neck exercises can help. Making small adjustments each day to include neck exercises, stretch exercises, or a neck workout, will gradually improve your neck health and quality of life. Let's get started!

Various Chin Tucks Neck Exercises

Do you ever catch yourself with your neck and chin out forward? Want to strengthen the front of your neck and stretch the back of your neck? Are you just tired of doing regular chin tucks? How about trying doing the chin tucks in different angles and directions for your neck exercises? By doing chin tuck neck exercises, you will relieve both shoulder and neck tension.  

What are chin tucks? Chin tucks are where you bring your chin back, sort of like a drawer being closed shut. Isn’t a chin tuck just a chin tuck?  It’s true that a chin tuck is just a chin tuck but by doing them in different directions you can also work on your overall neck posture. When you strengthen a neck muscle, just like any other strength training, you want to go through all of the range of motions for the neck. These chin tuck neck exercises are a great way to make sure your neck gets training in all areas.

I’ll describe chin tucks in sitting but you can choose to do them in standing as well. People may never know you are doing chin tuck neck exercises and they are simple to do. There are different directions I want you to think of, the up and down or nodding motion and the rotation or side to side motion. This chin tucks neck exercises will focus on both directions. 

For the up and down or nodding motion, think of 12 o’clock above the top of your head, 9 o’clock is your starting position looking forward and 6 o’clock is where you chest is. When you do the neck rotation motions, think of 12 o’clock your right shoulder, 9 o’clock is your starting position and 6 o’clock is your left shoulder. Let’s begin!

Sitting Position:

  • Feet flat on the floor
  • Sit up straight
  • Your chest up and facing the wall in front of you
  • Place your hands on your lap
  • Relax your shoulders
  • Perform a chin tuck by bringing your chin back towards your shoulder blades
  • Relax your jaw
  • Eyes look straight ahead

Nodding Chin Tucks Neck Exercises:

  • Breathe in
  • Tilt the top of your head back to 12 o’clock
  • Don’t let your mouth open when you tilt back
  • Bring your chin back towards your shoulder blades
  • Breathe out
  • Hold for 10 seconds
  • Breathe in
  • Return back to starting at 9 o’clock
  • Perform a regular chin tuck
  • Breathe out
  • Hold for 10 seconds
  • Breathe in
  • Bring your chin down towards your chest or 6’clock
  • Tuck your chin in towards your chest and up towards the ceiling
  • Breathe out
  • Hold for 10 seconds
  • Repeat these chin tucks for the 11 and then 7 o’clock positions
  • Then perform these chin tucks again for the 10 and 8 o’clock positions
  • Be sure after each motion to go back to the starting position
  • Repeat each direction 10 times

Neck Rotation Chin Tuck Neck Exercises:

  • Breathe in
  • Turn your head to your right shoulder to 12 o’clock 
  • Perform a chin tuck towards your left shoulder blade
  • Breathe out
  • Hold for 10 seconds
  • Breathe in
  • Return to the starting position at 9 o’clock
  • Bring your chin directly back to your shoulder blades
  • Breathe out
  • Hold for 10 seconds
  • Turn your head to your left shoulder towards 6 o’clock
  • Bring your chin back towards your right shoulder
  • Breathe out
  • Hold for 10 seconds
  • Return back to starting and go through the rest of the clock 11 and 7, 10 and 8
  • Repeat 10 times each

You should not feel any pain in any chin tuck neck exercises. You may begin to feel a burning like sensation in the back of your neck after all these chin tuck neck exercises. When you do these chin tucks neck exercises a few times a week, your overall neck muscle strength will increase. Your endurance to do these neck exercises will also increase. This chin tucks neck exercises will improve your overall neck posture and avoid postural related conditions. Other chin tuck neck exercises will be described at a later time.

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