Correct sitting posture chin tuck exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Correct sitting posture chin tuck )

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Name of exercise  AROM lumbar/cerv posture sitting
Other names of exercise Correct sitting posture chin tuck
Description of exercise Correct sitting posture chin tuck exercise is a simple movement that helps improve posture and reduce neck and shoulder pain. To perform this exercise, sit up straight in a chair with your feet flat on the ground. Place your fingertips on your chin and gently push your chin back, keeping your head level. Hold this position for a few seconds, then release. Repeat this exercise multiple times throughout the day to strengthen the muscles in your neck and upper back. This exercise can also be done standing against a wall for added support. Proper posture not only improves physical health, but also boosts confidence and appearance.
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 with back and shoulders against wall.
  • Tighten abdominal muscles, trying to pull navel up and in under ribs.
  • Do not let low back move away from wall.
  • At the same time pull shoulder blades back and perform a chin tuck.
  • Hold for several seconds and relax.
  • Repeat.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar, Abdominal
    Type of Muscles Cervical, Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Retraction

    Benefits of exercise

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

  • Improved neck and shoulder muscle strength
  • Reduced neck and back pain
  • Increased flexibility and range of motion in neck
  • Improved posture and alignment of spine
  • Reduced tension and stiffness in neck and shoulders
  • Improved breathing and circulation
  • Reduced risk of headaches and migraines
  • Improved overall body balance and coordination
  • Reduced strain on neck and shoulder joints
  • Improved appearance and confidence.

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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 correct sitting posture chin tuck exercise is generally safe and beneficial for most people. However, there are certain situations where it may be best to avoid this exercise:If you have any neck or spine injuries: If you have a history of neck or spine injuries, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on whether it is safe for you to perform and provide modifications if needed.
  • If you experience pain or discomfort: If you experience pain or discomfort while performing the chin tuck exercise, stop immediately and consult with a healthcare professional. This could be a sign of an underlying issue that needs to be addressed.
  • If you have difficulty breathing: If you have difficulty breathing or feel lightheaded while performing the exercise, stop immediately and seek medical attention. This could be a sign of a more serious issue and should not be ignored.
  • If you have a recent injury or surgery: If you have recently had any neck or spine surgery or have a new injury, it is important to avoid this exercise until you have fully recovered and have been cleared by a healthcare professional.
  • If you are pregnant: Pregnant women should avoid this exercise as it can put added strain on the neck and spine. It is important to consult with a healthcare professional for safe and appropriate exercises during pregnancy.In summary, while the correct sitting posture chin tuck exercise can be beneficial for many, it is important to listen to your body and consult with a healthcare professional if you have any concerns or underlying health conditions.

    • Precautions

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

  • It may help to rest arms on a few pillows placed on lap.

    • Helpful in Diseases

  • Neck pain
  • Cervical spondylosis
  • Forward head posture
  • Tension headaches
  • TMJ disorders
  • Whiplash injuries
  • Postural kyphosis
  • Disc herniation
  • Shoulder impingement syndrome
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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