Chin Tucks: Why They’re Important
Why Chin Tucks?
Due to the extensive use of evolving technology, today’s society is increasingly becoming a generation of poorly postured individuals. Leaning over a computer screen, scrolling through Facebook and slouching on the couch in front of the TV is becoming the norm of day-to-day life.
This prolonged use of technology poses major consequences on the body; with not only a decrease in overall health and well-being as a result of increased sedentary behaviour; but also weakening of muscles. These static postures lead the posterior muscles of the neck and shoulders to become weak, while anterior muscles such as the chest muscles become short and tight.
Constant poor posture can create extra force and load on the spine which results in both the damage and deterioration of the spine itself. This can lead to issues including Osteoarthritis and an increased incidence of back and neck pain.
In order to combat this epidemic, extra care needs to be taken to ensure our posture while seated at our devices is corrected. Additionally, completing specific exercises can assist in bringing our posture back to our natural state through building up strength in the muscles of the neck and back.
One of these exercises includes Chin Tucks, perfect for targeting muscles in the neck. These include the splenius, semispinalis capitis, semispinalis cervicis, longissimus capitis, longissimus cervicis, longus capitis, and longs colli. Chin Tucks are not only a great strengthening exercise, but also improve both stability and functional strength, while working to assist in injury prevention for the neck.
How to complete a Chin Tuck
Starting Position: Begin seated, or standing, looking forward with shoulders back with good neutral posture.
Movement: Activate core muscles. Attempt to draw head directly backwards. You may use fingers on chin as guide. Maintain level head position. Do not tilt head up or down. Hold for ten seconds. Return to start position and repeat for prescribed repetitions and sets.
(Masters Clinical Ex.Phys. AEP, ESSAM)
Hansraj, K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surg Technol Int, 25, 277-279.
North American Spine Society. (2012). Cervical Exercise: The Backbone of Spine Treatment. Retrieved from www.knowyourback.org/Documents/Cervical_Exercise.pdf
Images sourced from: https://www.webexercises.com
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