Chin tucks can be performed while standing or sitting. Here is a simple way to do chin tucks for a beginner:

  • Sit upright and look straight ahead with the ears directly over the shoulders.
  • Place a finger on the chin.
  • Without moving the finger, pull the chin and head straight back until a good stretch is felt at the base of the head and top of the neck. (There should now be some separation between the chin and finger.)
  • Hold for 5 seconds if possible.
  • Bring the chin forward again to the finger.
  • Repeat for a total of 10 times, or as tolerated.

In the beginning, it can help to have the finger as a point of reference. As the chin tuck becomes more comfortable to perform, it may no longer be necessary to hold up the finger.

A modification of the chin tuck that further emphasizes strengthening of the deep neck flexor muscles is to apply resistance with a hand placed under the tucked chin and apply light downward pressure into the hand, using the 5-second hold time approach.

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