How-to: Chin tucks

Head forward posture - Ottawa massage blogMany of us have a posture that massage therapists describe as “forward head carriage”, and that is now also frequently called “text neck”. Computer use and texting are two common reasons for this head position that strains the neck and shoulders, and can contribute to headaches, muscle aches, jaw problems, internally rotated shoulders, and bony changes in the neck and spine.

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. (Otherwise described as having the mastoid process in line with the acromion.)

Correct Neck Posture - Ottawa Massage Blog

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.

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:

Chin tuck - Ottawa Massage Blog

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?

 

Bonus exercise: Here’s a video with a short and easy series of self-care tricks from our friends at Heritage Fitness in Carleton Place! https://www.facebook.com/HeritageFitCP/videos/1768751226503236/

This entry was posted in Exercise or Self-care Tip and tagged , , , , , , , by Body Poets Massage Therapy. Bookmark the permalink.

About Body Poets Massage Therapy

Three-time nominee and 2016 winner of Top Massage Clinic in Ottawa! At Body Poets Massage Therapy, we are committed to excellence in client care. We provide therapeutic, sports, pre- and post-natal, wellness, cupping, hot stone, ART, Thai massage, and more in a convenient, peaceful, downtown Ottawa location with free client parking. We are FSCO-registered and can bill your auto insurance company directly for treatment after a motor vehicle accident. We also bill directly to Great West Life and Green Shield. Our flagship office at 504 Kent Street in Ottawa is close to the Queensway and easy to reach by car, foot, bike or bus. Our satellite clinic in Almonte, Ontario is cozy and charming. Our online booking system makes it simple for you to reserve your appointment at any time. And our network of like-minded health professionals means we can refer you to practitioners in other fields who meet your needs for quality care. Step into the circle of care, at Body Poets. http://bodypoets.com, http://almontemassage.com, http://ottawamassageblog.com

2 thoughts on “How-to: Chin tucks

Let us know if you have questions or thoughts of your own!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s