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

( Supine chin tuck )

View Report

–

Name of exercise  AROM cerv retract (chin tuck) supine
Other names of exercise Supine chin tuck
Description of exercise The Supine chin tuck exercise is a simple and effective way to improve posture and alleviate neck and shoulder pain. It involves lying on your back with your knees bent and feet flat on the floor. Then, gently tuck your chin towards your chest, keeping your head and neck in a neutral position. Hold for a few seconds, then release. This exercise helps to strengthen the muscles in the front of the neck and upper back, which can become weak from prolonged sitting and poor posture. It also helps to stretch the muscles in the back of the neck, reducing tension and promoting better alignment.
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 on back with head on pillow.
  • Tuck chin back as shown, pushing back of head into pillow.
  • Return to start position.

    • –

    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved posture
  • Stronger neck muscles
  • Reduced neck and shoulder pain
  • Improved breathing
  • Increased range of motion in neck
  • Improved stability in upper body
  • Reduced risk of headaches
  • Improved alignment of spine
  • Improved balance
  • Improved overall body awareness

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Supine chin tuck exercise is generally safe for most individuals, but there are some situations where it may be best to avoid this exercise. These include:Recent neck or spine injury: If you have recently experienced a neck or spine injury, it is best to avoid the Supine chin tuck exercise until you have fully recovered. This exercise can put strain on these areas and may worsen your injury.
  • Severe neck or back pain: If you are experiencing severe neck or back pain, it is best to avoid this exercise as it may exacerbate your pain and discomfort.
  • Osteoporosis: If you have been diagnosed with osteoporosis, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on modifications or alternative exercises that may be more suitable for your condition.
  • Dizziness or vertigo: If you experience dizziness or vertigo, it is best to avoid the Supine chin tuck exercise as it involves lying on your back and moving your head, which can worsen your symptoms.
  • Recent surgery: If you have had surgery on your neck or spine, it is important to consult with your doctor before attempting this exercise. They can advise you on when it is safe to resume this exercise.In general, it is always best to consult with a healthcare professional before beginning any new exercise routine, especially if you have any pre-existing conditions or injuries. They can provide personalized advice and modifications to ensure your safety and prevent any further injury.

    • Precautions

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

  • Use a flat, stable surface to perform the exercise
  • Keep your head and neck in a neutral position
  • Engage your core muscles to support your spine
  • Start with small movements and gradually increase range of motion
  • Do not push your chin too far back
  • Avoid any sudden or jerky movements
  • Breathe deeply and evenly throughout the exercise
  • Keep your shoulders relaxed
  • Stop if you experience any pain or discomfort
  • Consult a doctor or physical therapist if you have any neck or spine injuries.

    • Helpful in Diseases

  • Neck pain
  • Whiplash
  • Cervical spondylosis
  • Cervical radiculopathy
  • Cervical dystonia
  • Temporomandibular joint (TMJ) disorders
  • Headaches/migraines
  • Postural kyphosis
  • Post-concussion syndrome
  • Dysphagia
  • Vocal cord dysfunction
  • Spinal stenosis
  • Herniated disc in the cervical spine

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleChin tuck exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleNeck turn exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR