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

( Chin tuck extension )

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Name of exercise  AROM cerv ext prone arms down w/chin tuck
Other names of exercise Chin tuck extension
Description of exercise The chin tuck extension exercise is a simple yet effective movement that helps improve posture and strengthen the muscles in the neck and upper back. To perform this exercise, start by sitting or standing tall with your shoulders relaxed. Gently tuck your chin towards your chest, keeping your head in a neutral position. Hold this position for a few seconds, then slowly lift your chin upwards, extending your head and neck back as far as comfortable. Hold for a few seconds before returning to the starting position. Repeat this movement for several repetitions to help improve neck flexibility and reduce tension in the upper body.
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 face down on bench or firm bed with arms hanging over edge, head off edge.
  • Lower head down and relax shoulders.
  • Tuck chin in and raise head and shoulders upward to line up with the spine.
  • Relax and repeat.

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    Video Tutorial

     

    Body Part Neck, Chest
    Type of Muscles Cervical, Rhomboid or Trapezius
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Retraction, Extension

    Benefits of exercise

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

  • Improved posture
  • Increased neck flexibility
  • Strengthened neck muscles
  • Reduced neck pain
  • Improved breathing
  • Improved balance and stability
  • Improved range of motion in the neck
  • Increased blood flow to the neck
  • Improved alignment of the spine
  • Reduced tension in the neck and shoulders

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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 extension exercise should be avoided if you have any neck or spine injuries, such as a herniated disc or spinal stenosis. It should also be avoided if you experience any pain or discomfort while performing the exercise. If you have any pre-existing conditions such as osteoporosis or osteoarthritis, it is important to consult with a healthcare professional before attempting this exercise. Additionally, pregnant women or individuals with high blood pressure should avoid this exercise as it can increase pressure on the neck and spine. If you are unsure about whether this exercise is safe for you, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Do not extend neck past midline.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Whiplash injury
  • Herniated disc
  • Cervical radiculopathy
  • Cervical muscle strain
  • Torticollis
  • Forward head posture
  • Osteoarthritis of the neck
  • Cervical dystonia

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    Frequently asked questions

     

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