This is a great posture correction exercise, particularly for forward head posture correction, and one of our favorite patient exercises. In this video, you will learn how to do the chin tuck exercise or neck retraction exercise. You can do it on the subway, you can do it in your car you can do it at your computer, eating breakfast, anytime, it’s a very easy exercise to incorporate into your everyday.Īny questions about any of this, please ask. This is a great exercise that you can literally do anywhere. We don’t want to exaggerate that forward motion because we are trying to correct this posture, we do not want to be accentuating that movement with this exercise. The other issue that I sometimes see with patients is that when they come back from that retracted state, they tend to stick their head out past neutral, into that sort of chicken neck posture or position. Trying to make that double chin, holding it for two or three seconds, letting it go slightly, doing it again, holding it for two or three seconds. So when we’re doing this we want our chin staying relatively neutral, sometimes it tucks down just slightly, but it’s literally just going straight back like this. The other issue is that sometimes when people do this they tend to tilt their head back into hyperextension or they tend to tilt their head down into flexion. You don’t want to do that all the time, you just want to start doing that first because ideally we want to be recruiting these deep neck flexor muscles to actually do that job for us to strengthen them. So using our actual fingers to push your head back, again holding that about two or three seconds then just letting that go slightly, and then just pushing your head back again. To help with that process, it is sometimes easier to actually take our fingers and just feel what that movement feels like. Some people find it very difficult when they first start to actually isolate and feel this movement. You want to ideally do that about twenty five repetitions so twenty five times ideally about twice a day. ![]() ![]() I’m holding that about two or three seconds and then I let that go. I’m trying to make double chins basically, pulling it back. What that looks like from the side is I’m going to go and pull my chin back, literally pulling it straight back. You’re holding that position for about two or three seconds, then you’d let that go slightly. By neck retraction what I mean is that you’re taking your chin and you’re literally sucking it back or pulling it back towards you, past neutral. One of the best exercises to strengthen some of your deep neck flexor muscles is neck retraction exercise or chin tuck exercise.
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