Pillow chin tuck exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pillow chin tuck )

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Name of exercise  Stretch cerv retract (chin tuck) supine
Other names of exercise Pillow chin tuck
Description of exercise The pillow chin tuck exercise is a simple and effective way to improve posture and reduce neck pain. To perform this exercise, sit or stand with your back straight and shoulders relaxed. Place a small pillow between your chin and chest, keeping your head in a neutral position. Slowly press your chin down into the pillow, feeling a stretch in the back of your neck. Hold for a few seconds, then release. Repeat this exercise several times, aiming for 10-15 repetitions. This exercise helps to strengthen the muscles in the front of your neck and improve the alignment of your spine, leading to better posture and reduced tension in the neck and shoulders.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with head on pillow.
  • Tuck chin in, pushing back of head into pillow.
  • Return to start position.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Retraction, Depression, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Reduced neck and shoulder pain
  • Increased neck flexibility
  • Strengthened neck muscles
  • Improved breathing
  • Reduced tension headaches
  • Improved sleep quality
  • Improved jaw alignment
  • Reduced risk of forward head posture
  • Improved overall neck and spine health

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Pillow chin tuck exercise should be avoided if you have any neck or spine injuries, such as a herniated disc or whiplash. It should also be avoided if you experience pain or discomfort during the exercise, as this could worsen the condition. Additionally, if you have any medical conditions that affect your neck or spine, it is best to consult with a doctor before attempting this exercise. Pregnant women should also avoid this exercise as it may put pressure on the abdomen. Finally, if you have a history of dizziness or vertigo, it is best to avoid this exercise as it involves bending the neck and could trigger these symptoms.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Check for any neck or spine injuries before starting the exercise
  • Use a supportive and comfortable pillow
  • Perform the exercise on a flat and stable surface
  • Keep your head in a neutral position throughout the exercise
  • Do not force your chin too far back
  • Engage your core muscles to maintain stability
  • Breathe normally and avoid holding your breath
  • Stop the exercise if you experience any pain or discomfort
  • Start with slow and controlled movements
  • Gradually increase the duration and intensity of the exercise

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Whiplash injury
  • Tension headaches
  • Temporomandibular joint (TMJ) disorder
  • Cervical radiculopathy
  • Postural kyphosis
  • Forward head posture

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    Frequently asked questions

     

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