How to do the Chin Tuck
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- čas přidán 7. 09. 2024
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This is an absolute must for anyone who suffers with neck pain on a regular basis.
It's purpose is to improve head position, by bringing the head into alignment with the rest of the body.
It will decrease tension in the neck muscles, and strengthen the deep neck flexors.
:)
I feel like a pigeon.
Same here mate
how you brrr doing to-brrr-day?it worked?
brrrr
I've been looking all evening for a video which describes this exercise the way it should be done. This is it! I'm a physio and back in the 1980s attended two courses with Robin McKenzie himself, who developed this along with a whole series of exercises for neck and back pain. You've taught the exercise pretty much just as he did. He didn't emphasise a 'hold' (although that's probably a good addition) - just 'pressure on, pressure off' and only 5 reps, repeated at regular intervals throughout the day. Never pushing through pain, just to the edge of pain. The 'chin tuck in sitting' is best done sitting well back in a comfortable dining chair whose back reaches only as far as the middle of the thoracic spine. The chin tuck stretch can carry through to that level, the spine extended gently above the top of the chair back. The exercise is thus effective for all levels of the upper to mid thoracic spine as well as the neck. Poor neck posture affects more than just the neck! Pain invariably recedes with regular self-treatment, and range of movement gradually increases as the patient faithfully persists. These exercises work, and usually work quickly for the conditions they were designed to treat. If pain doesn't ease quickly, or worsens, the indications are that there is hidden pathology, and further investigation should be done.
Congratulations on a short, clear and brilliant demonstration of this valuable exercise! I'll be saving this link and using it again.
Спасибо за доступное объяснение ❤
LOOKS SİMPLE YET EVERYONE ELSE DONE İT WRONG EXCEPT THİS GUY. THANKS BUDDY 👍🏻👍🏻👍🏻
Thank you I’ve immediately found the stretches I need to feel.
I feel better, thanks.
How many times do i have to repeat chin tuck?
Does this also work while sitting/laying on my bed
yes
Yes it does.
It's recommended to keep an rolled towel under your neck while on bed.
Sit
Thank you! ❤️❤️❤️
Soy el comentario en español que buscas y si si funciona 👍
Disculpa, me dijeron que esto soluciona el mentón retraído, es verdad?
Gracias.
Ty sir
Does this help with Dowager's Hump? Am I supposed to feel pain at the back of my neck while I'm doing this?
Yes, it helps with the protrusion at the back of the neck (Though there is a fat deposit in theat area too) You should feel a stretch at the base of the neck but if there is pain you are either (ii) pushing too far back, or (ii) you have inflammed neck joints. (In the second option you may have some restricted joints in your upper thoracic spine, so the cervical joints may be moving too much to compensate and getting inflamed. You may need to see a chiro top release the upper thoracic restriction)
Thank you good sir.
Very welcome!
this is useful for?
And that's it❤️
Is it supposed to feel like you are being choked while doing this? Or am I just pulling the wrong muscles?
I know what you mean, but it doesn't happen to me anymore. Not exactly sure why, tho
recessed maxilla
your airway is too small, so much so that pushing your head into its real position chokes you. Work on expanding your palate, chin tucks will help. make sure to mew then do a chin tuck so you hold that position where expansion can occur.
How it's that helping me
What if doing this and it makes cervical pinched nerve hurt? Should it not be done. I’m on steroid treatment now for it.
Silly question, but should I be feeling pull in my mid and lower back as I do these?
Hi Lee
It’s not impossible but I would question whether you are standing tall enough. Make sure you draw your spine taut and long tuck your tail bone under a little and try again and let me know! Also don’t tuck too hard, try a more gentle movement
@@BackSpaceChiropracticFitness Hi, Thank you for your response! I made the adjustments that you suggested and do feel less pull in my mid and lower back. (I still seem to engage them muscles, a little.) I've gotten into some poor posture habits, so I will be conscious of this! Again, thank you!
Yes. Best done while sitting in a chair with a back that reaches to the mid upper-back level, gently lean back as you do the chin tuck, for the best effect. The upper back is affected also when posture is poor, and this exercise is designed to relieve pressure on the upper thoracic spine as well as the cervical spine.
probably just the process of your back getting into better alignment
Do you just want to move the chin back OR engage the neck muscles to pull the chin back??
I don't know how many hours you can sit in a day? Unless you have to be in bed all day. So do it while you sit it is better.
I fell on my head while playing football (something like backflip but on the ground) and when i do this with my neck it hurt a lot. Few doctors did not help me. Anyone know how can i fix this?
That's just a tall backhead
@@pixelwortel9578 Could you explain? I don't get it. It's been almost 2 two years since that accident and the pain is still there.
@@Fallen470 oh sorry i read it wrong. I thought you meanth when you lay down with the back of your head on the floor.
I once had that with rollerskates that my neck keeps making a crack sound in the back too. It got away after a few months. But i was like verry active that time. Maybe it just healed or maybe it was because i ran allot. (I did sprinting) sprinting also fixed my posture tho.
Bro see a doc.
What’s the best way to breathe while doing this exercise?
Mewing
Normal breathing. Don't hold your breath or strain!
@@satr5 🤫🧏♂️
I feel same
Does this work if I have my head slightly separated from my body and I want to bring it back?
This exercise is designed to strengthen the muscles of the head and neck to improve your posture and keep your head in line with your shoulders. Hope it helps!
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How long does it take chin tuck to work for neck pain ?
Keep at it daily 3 times a day and for 2-4 weeks and you should feel a big change
do u think this can improve jawline as well
Robert Ortega hey Robert sorry for the delay. It is unlikely to change your jawline as the muscles strengthened are deep in the neck as opposed to just under the jaw. For this area you would be best strengthening the digastric muscles, but we have no video on this, and I'm just talking theoretically!
Check out the orthotropics channel
The chin tuck puts pressure on the roof of your mouth as it brings your tongue into higher contact with it; if done correctly (with mewing, keeping mouth closed) it may enhance your jawline a little bit over time
@@BackSpaceChiropracticFitness it does bring the lower jaw more in line with the upper jaw though. :-)
I have no idea how I got here, but my neck feels different 👌
Great to hear that! thank you! I love this comment! All the best with your practice :-)
Can I stay 1 - 2 hours in this position per day or ist it dangerous? thank you
idiot
@@thetgwarrior bro got a ratio 1:25 oh my lord
Don't do that or pain will increase! Do the stretches gently - 5 stretches every hour or so in sitting throughout the day.
Might be out of the point but is it okay to do neck exercise everyday?
its okay to do it a lot, but after a while you will get a headache if you go too fast so a couple 5 min breaks between 30min exercise daily is prob fine.
Isn't this more retraction vs chin tuck?
Yes - also called retraction. Technically, the chin is tucked also but the neck isn't flexed, or bent forward.
it hurts the back of my neck
Then don't push so hard. Only stretch gently, to the edge of pain and release. You'll find the pain eases as you do them - five gentle stretches every hour or so during the day. Never force your neck, and breathe normally, don't strain.
My double chin cannot
Does this work while lying on bed?
Heard that this shortens the mid face
ticha st.fleur it does, it swings your maxilla up and fowwards
I am graphic designer Exercise illustration
Can u teach me graphic design
but I look ugly doing that...
well who gives a shit?
You look ugly either way
I appreciate nobody wants to walk around with a double or triple chin but I assure you that bad posture is uglier
You look ugly either way
it's only an exercise! Your neck is used to being in a bad position so this new position feels strange. We need to re-educate our nerves, muscles and joints sometimes, to hold our bodies in better positions.
pseudoscience
Actually not. The chin tuck is a standard exercise prescribed by all physical therapists for anterior head posture. It’s basic biomechanics not pseudoscience
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