( Prone chin tuck )

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Name of exercise

AROM cerv retract (chin tuck) prone

Other names of exercise	Prone chin tuck
Description of exercise	The prone chin tuck exercise is a simple yet effective way to improve posture and strengthen the muscles in the neck and upper back. To perform this exercise, lie face down on the floor with your arms by your sides. Slowly lift your head off the floor, keeping your chin tucked in towards your chest. Hold this position for a few seconds, then slowly lower your head back down. Repeat this movement for several reps. This exercise helps to strengthen the muscles that support the head and neck, which can help alleviate neck pain and improve overall posture. It is also a great way to counteract the effects of prolonged sitting and looking at screens.
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 with head off edge of bed as shown. Tuck chin and hold 1-2 seconds. 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	Prone
Difficulty Level	Medium
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 posture

Strengthened neck muscles

Reduced neck pain

Improved breathing

Increased range of motion

Improved balance

Reduced tension headaches

Improved spinal alignment

Improved jaw alignment

Improved overall body alignment

 

When to avoid this exercise

The prone chin tuck exercise is a commonly recommended exercise for improving neck and upper back strength and mobility. However, there are some situations where this exercise may not be appropriate and should be avoided:Recent neck or back injury: If you have recently injured your neck or back, it is important to avoid any exercises that may aggravate the injury. The prone chin tuck exercise can put strain on the neck and upper back, so it is best to avoid it until you have fully recovered.

Severe neck pain: If you are experiencing severe neck pain, it is best to avoid any exercises that may exacerbate the pain. The prone chin tuck exercise can be quite strenuous and may not be suitable for those with severe neck pain.

History of spinal surgery: If you have had spinal surgery in the past, it is important to consult with your doctor before attempting the prone chin tuck exercise. They will be able to advise you on whether it is safe for you to perform this exercise.

Osteoporosis or osteopenia: These conditions can weaken the bones and make them more susceptible to fractures. The prone chin tuck exercise involves supporting your body weight on your hands and knees, which can put strain on the bones. It is important to consult with your doctor before attempting this exercise if you have osteoporosis or osteopenia.

Dizziness or vertigo: The prone chin tuck exercise involves moving your head and neck in different positions, which can cause dizziness or vertigo in some individuals. If you experience these symptoms, it is best to avoid this exercise and consult with a healthcare professional for alternative exercises.In general, it is important to listen to your body and consult with a healthcare professional before attempting any new exercises, especially if you have any pre-existing conditions or injuries. If you experience any pain or discomfort while performing the prone chin tuck exercise, stop immediately and seek medical advice.

Precautions

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

Warm up before starting the exercise

Maintain proper posture throughout the exercise

Avoid straining your neck or back muscles

Breathe regularly and deeply

Start with slow and controlled movements

Do not push your chin too far back

Keep your shoulders relaxed

Do not hold your breath

Stop if you feel any pain or discomfort

Consult a professional before attempting the exercise.

Helpful in Diseases

Neck pain

Cervical spondylosis

Whiplash injury

Poor posture

Forward head posture

TMJ disorders

Tension headaches

Cervical radiculopathy

Cervical stenosis

Cervical disc herniation

 

Frequently asked questions

 

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