Chin Tuck for Neck Pain, Shoulder Pain, and Headaches

Today, I am going to talk to you about one of the most common and one of the most powerful tools and exercises that I implement when it comes to dealing with neck pain. 

Now, just to give you a little bit more of a background: People experience a lot of neck pain due to a lot of looking down the phone, looking at the computer, and just assuming this kind of just hunched forward position. So, with this exercise and with this movement, our goal is to actually help reverse that forward head position and this is called the chin tuck. For those who are crossfitters, you guys are actually pretty familiar with the chin tuck because that is actually how you get your face out of the way of the bar. 

So, the chin tuck, also known as a sexy double chin, is going to be performed as follows. You can either do this sitting or standing. The great thing about it is that you don’t need any sort of equipment. So what you’re going to do is you want to make sure that your eyes are even with the horizon. Your eyes and chin are even with the horizon and then from here, you’re going to try to make the biggest double chin as possible. And what’s going to end up happening is you’re going to feel a little stretch in the back of your neck. You’re going to try to stand upright and you’re going to end up going for about a set of 10 repetitions. So you’re going to go eyes even, chin even, making as many chins as possible and you’re going into that stretch. From the side, as you can see, my eyes and chin are still even with the horizon, my chin goes straight back and then releases. I end up doing the following: moving at the upper cervical spine into cervical extension, cervical flexion, and then the lower aspect of my cervical spine, the lower half of my neck, is going to go into extension. So we’re going to go from this forward head to a sexy little chin and doing something like that for maybe about a set of 10 is going to be a really great start to just help negate some of the effects of sitting and also help bring down some of the pain in your neck. Do that pretty often throughout the day and say, for example, this doesn’t really work for you, then I highly suggest that you speak with a medical professional. 

Reach out to us and book a discovery call using the link below. But if that chin tuck doesn’t help you out with your neck pain, then you should definitely get that checked out. Until then, catch you later!


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