Chin tuck and turn exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Chin tuck and turn )

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Name of exercise  AROM cerv retract/rotn sit
Other names of exercise Chin tuck and turn
Description of exercise The chin tuck exercise is a simple and effective way to improve posture and alleviate neck and shoulder pain. To perform this exercise, start by sitting or standing with your back straight and shoulders relaxed. Slowly bring your chin towards your chest, keeping your eyes facing forward. Hold this position for a few seconds, then return to the starting position. Repeat this movement several times, focusing on keeping your neck and shoulders relaxed. The chin tuck exercise helps to strengthen the muscles in the front of the neck, which can become weak from prolonged sitting and looking down at screens. It also helps to stretch and release tension in the upper back 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
  • Sit in chair with back support.
  • Perform chin tuck by moving head backward, but not allowing chin to lift upward.
  • While in chin tuck position, turn head side to side as shown.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Retraction, Elevation, Depression

    Benefits of exercise

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

  • Improved posture
  • Reduced neck pain
  • Increased neck flexibility
  • Strengthened neck muscles
  • Improved breathing
  • Reduced tension headaches
  • Improved jaw alignment
  • Reduced risk of cervical spine injuries
  • Improved balance and coordination
  • Improved appearance of double chin

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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

  • The chin tuck exercise is generally safe and beneficial for most people, but there are certain situations where it should be avoided. Firstly, individuals with neck injuries or conditions such as cervical spine instability, disc herniation, or osteoporosis should avoid the chin tuck exercise as it can put strain on the neck and potentially worsen their condition. Additionally, those with severe headaches, dizziness, or vertigo should avoid this exercise as it can exacerbate these symptoms. Pregnant women and individuals with high blood pressure should also avoid the chin tuck exercise as it can increase intraocular pressure and potentially be harmful. If you experience any discomfort, pain, or other adverse effects while performing the chin tuck exercise, it is important to stop and consult with a healthcare professional before continuing.

    • Precautions

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

  • Maintain proper posture
  • Keep your neck and spine in a neutral position
  • Avoid straining your neck or jaw muscles
  • Do not hold your breath
  • Start with gentle movements and gradually increase intensity
  • Do not push your chin too far back
  • Keep your shoulders relaxed
  • Do not arch your back
  • Stop if you feel any pain or discomfort
  • Consult a healthcare professional if you have any underlying neck or spine conditions.

    • Helpful in Diseases

  • Whiplash injuries
  • Neck pain
  • Cervical spondylosis
  • Degenerative disc disease
  • Herniated disc
  • Cervical radiculopathy
  • Cervical stenosis
  • Tension headaches
  • Temporomandibular joint (TMJ) dysfunction
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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