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

( Chin tuck )

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Name of exercise  AROM cerv retract (chin tuck) sit/stand
Other names of exercise Chin tuck
Description of exercise Chin tuck and turn exercise is a simple and effective way to improve neck and upper back flexibility and strength. To perform this exercise, start by sitting or standing with your back straight and shoulders relaxed. Then, gently tuck your chin in towards your chest, keeping your head level and looking straight ahead. Hold this position for a few seconds, then slowly turn your head to the left or right, keeping your chin tucked in. Hold for a few seconds, then return to the starting position. This exercise can help alleviate neck and upper back tension and improve posture. It is important to perform this exercise slowly and with control to avoid any strain on the neck muscles.
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 or stand, looking forward, with good posture.
  • Tuck chin back as shown.
  • Return to start position.

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    Video Tutorial

     

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

    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 balance
  • Reduced tension headaches
  • Improved breathing
  • Improved digestion
  • Reduced jaw tension
  • 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

  • The chin tuck and turn exercise is a common exercise recommended for improving neck mobility and strength. However, there are certain situations where this exercise should be avoided or modified to prevent injury or aggravation of existing conditions. These include:Recent neck or spine injury: If you have recently suffered a neck or spine injury, it is best to avoid the chin tuck and turn exercise until you have fully recovered.
  • Severe neck pain: If you are experiencing severe neck pain, it is important to consult with a healthcare professional before attempting this exercise. They may recommend modifications or alternative exercises.
  • Neck instability: If you have a history of neck instability or have been diagnosed with a condition such as cervical spondylolisthesis, it is best to avoid this exercise as it may worsen your symptoms.
  • Dizziness or vertigo: If you experience dizziness or vertigo, the chin tuck and turn exercise may exacerbate these symptoms. It is important to consult with a healthcare professional before attempting this exercise.
  • History of stroke or heart disease: If you have a history of stroke or heart disease, it is important to consult with a healthcare professional before attempting this exercise. They may recommend modifications or alternative exercises to avoid straining the neck and heart.In summary, the chin tuck and turn exercise can be beneficial for improving neck mobility and strength, but it is important to avoid or modify it in certain situations to prevent injury or aggravation of existing conditions. If you have any concerns or medical conditions, it is best to consult with a healthcare professional before attempting this exercise.

    • Precautions

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

  • To progress, place finger on chin, apply backwards pressure.

    • Helpful in Diseases

  • neck pain
  • whiplash
  • arthritis
  • cervical spondylosis
  • torticollis
  • cervical dystonia
  • cervical radiculopathy
  • cervical disc herniation
  • cervical stenosis
  • cervical myelopathy
  • cervicalgia

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    Frequently asked questions

     

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