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/