How often do we see people walking around like this? How often do you catch yourself in this position!? This is forward head posture. If you have forward head posture, worry no more – we are here to teach you a very simple correcting exercise called chin tucks. Chin tucks are a simple way of strengthening your deep neck flexors, realigning your cervical (neck) spine and reducing forward head posture.
For those who don’t know, forward head posture is an increase in the curve of the cervical spine. This increase in curve can cause many symptoms like neck pain, tension headaches, TMJ dysfunction, and internally rotated shoulders, to name a few.
Then what is correct head posture? To achieve correct head posture and for your neck to be in neutral, your earlobe should line up with the mid-point of your shoulder. (Mastoid process in line with acromion.) See below.
If you see yourself more like the first picture, try daily chin tucks to help strengthen your neck muscles and bring your head back into proper position. Here is how to perform them:
1. Lie down on the floor, your bed, or a massage table.
2. Tuck your chin in towards the spine.
3. Lift your head a few inches off the floor, gazing at the horizon.
4. Hold until fatigue. Rest, and repeat tomorrow.
A strong neck can hold the posture for 45 or more seconds without shaking and without the chin un-tucking.
If you have a weaker neck, do this once a day, every day, and see how fast your strength can improve.
Try it yourself! How long can you hold it?