#18a - Chin Tuck with Neck Curl
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
To strengthen the deep neck flexors (muscles in the front of your neck) and improve head/neck posture. This will lead to improved stability and decreased neck tension, pain, and help with tension headaches.
Where to Feel it:
In your deep neck flexors (muscles in the front of your neck).
Description:
- Chin Tuck: Lie on your back with a small pillow under your head. Press chin & head straight back into the pillow, as if to make a slight double chin.
- Chin Tuck with Head Lift: Raise the back of your head about ½-inch off the floor or pillow, with the chin still tucked. Hold for 3-5 seconds, and then relax. Build up to 10–20 second hold times.
Reps:
3-10.
#18b - Chin Tuck with Foam Roll
Purpose:
To properly align the head and neck, reduce stress on the neck discs & joints, and to stretch the muscles at the rear/base of the head/neck.
Where to Feel it:
Feel this in the muscles in the front of the neck, by your throat.
Description:
- Assume a variation of the spinal “Ready Position", but with foam roll resting on top of your forearms & forehead resting on top of the foam roll.
- Press your forehead down into the foam roll and tuck your chin by nodding “yes". Repeat 3-5 times.
- Also perform a set of 3-5 reps of chin tucks, in which you are pushing one wrist and forearm down a bit harder than the other, while directing your eyes (head does not move) towards that arm.
- Repeat with 3-5 reps looking towards the opposite arm.
- Remember to always keep breathing!
Reps:
Repeat 3-5 times.
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