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

( Tubing chin tuck )

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Name of exercise  Resist cerv retract w/elastic (chin tuck)
Other names of exercise Tubing chin tuck
Description of exercise Tubing chin tuck exercise is a simple yet effective exercise that helps to strengthen the muscles in the neck and upper back. It involves using an elastic resistance band or tubing to perform a chin tuck motion, where the chin is pulled in towards the neck. This exercise can be done while sitting or standing, and it helps to improve posture, reduce neck and shoulder tension, and improve overall neck mobility. It is a great exercise for those who spend long hours sitting at a desk, as it helps to counteract the effects of poor posture. Regular practice of tubing chin tucks can lead to a stronger and more stable neck, reducing the risk of neck pain and injury.
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.
  • Stretch elastic behind head, holding in hands as shown.
  • Tuck chin in.
  • Return to start position.

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Retraction, Depression, Elevation

    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
  • Increased range of motion in neck
  • Improved breathing
  • Improved swallowing function
  • Reduced tension in shoulders
  • Improved balance and stability
  • Improved jaw alignment
  • Improved facial symmetry

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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 Tubing chin tuck exercise is generally safe for most individuals, but there are certain situations where it should be avoided.If you have any neck or spine injuries, it is important to consult with a healthcare professional before attempting this exercise. The tubing can put strain on these areas and potentially worsen any existing conditions.Additionally, if you have any pain or discomfort during the exercise, it is important to stop and seek guidance from a professional.If you are pregnant, it is best to avoid this exercise as it may put pressure on the abdominal area.Lastly, if you have any respiratory conditions or difficulty breathing, it is recommended to avoid this exercise as it may exacerbate these conditions.

    • Precautions

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

  • Consult with a healthcare professional before starting the exercise
  • Perform the exercise in a safe and open space
  • Use proper form and technique
  • Start with slow and controlled movements
  • Do not strain or force the neck
  • Take breaks if feeling fatigued
  • Avoid sudden or jerky movements
  • Use a suitable resistance band or tubing
  • Do not overextend the neck or chin
  • Stop immediately if experiencing pain or discomfort

    • Helpful in Diseases

  • Stroke
  • Spinal cord injury
  • Parkinson’s disease
  • Multiple sclerosis
  • Cerebral palsy
  • Muscular dystrophy
  • Amyotrophic lateral sclerosis (ALS)
  • Guillain-Barre syndrome
  • Myasthenia gravis
  • Bell’s palsy
  • Facial nerve palsy
  • Cervical spondylosis
  • Whiplash injuries
  • Temporomandibular joint (TMJ) disorders
  • Cervical dystonia

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    Frequently asked questions

     

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