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

( Wall chin tuck )

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Name of exercise  AROM cerv retract w/ball
Other names of exercise Wall chin tuck
Description of exercise The Wall Chin Tuck exercise is a simple and effective way to improve posture and alleviate neck and upper back pain. To perform this exercise, stand with your back against a wall, feet shoulder-width apart. Gently tuck your chin in towards your chest, keeping your head and neck in a neutral position. Hold this position for 5-10 seconds, then relax. Repeat for 10-15 repetitions. This exercise helps to strengthen the muscles in the neck and upper back, which can become weak and strained from prolonged sitting and poor posture. It also helps to realign the spine and improve overall posture, reducing tension and discomfort in the neck and upper back.
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
  • Stand with back against wall and ball placed behind head.
  • Push head back into ball, but do not raise chin.
  • Hold with several seconds, relax, and repeat

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    Video Tutorial

     

    Body Part Neck
    Type of Muscles Cervical
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    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 posture
  • Strengthened neck muscles
  • Relieved neck pain
  • Reduced tension headaches
  • Improved breathing
  • Increased range of motion in neck
  • Improved balance and stability
  • Reduced risk of neck injuries
  • Improved appearance of double chin
  • Improved overall spine alignment

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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 Wall chin tuck exercise is generally a safe and effective way to improve posture and reduce neck pain. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any pre-existing neck or spine injuries or conditions, it is important to consult with a healthcare professional before attempting this exercise. They can provide guidance on modifications or alternative exercises that may be more suitable for your specific condition.Additionally, if you experience any pain or discomfort while performing the Wall chin tuck, it is important to stop and reassess your form. If the pain persists, it may be best to avoid this exercise and seek advice from a healthcare professional.Lastly, if you have recently had surgery on your neck or spine, it is important to avoid this exercise until you have fully recovered and have clearance from your doctor.

    • Precautions

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

  • This exercise can also be done sitting in chair.

    • Helpful in Diseases

  • Forward head posture
  • Neck pain
  • Cervical spondylosis
  • Tension headaches
  • Migraines
  • Temporomandibular joint disorder (TMJ)
  • Cervical radiculopathy
  • Cervical dystonia
  • Whiplash injuries
  • Thoracic outlet syndrome

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    Frequently asked questions

     

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