The chin tuck exercise (also called McKenzie Chin Tuck) is a simple neck exercise that involves pulling your chin straight back, creating a double chin. It is often used as a therapeutic exercise to help improve posture, alleviate neck pain, and reduce tension in the neck and shoulders.
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Chin tucks are said to be of great help for many conditions:
Although chin tuck seems like a quite simple exercise, it engages muscles you didn’t even think about. These are deep neck flexor muscles. They’re four paired muscles that form our muscular neck structure. Any dysfunction of the deep neck flexors leads to pain and improper posture.
Apart from the deep cervical flexors, there are:
Chin tucks help to restore the stability of these muscles, bringing relaxation and reducing tension that causes pain.
Moreover, chin tucks are good for alleviating upper back pain. Particularly for reducing the tension in the shoulder blades.
Chin tuck exercise is beneficial both for healthy posture and neck muscles, and for correcting the face shape. Therefore, adding chin tucks to your routine exercises will boost their efficiency and bring better results.
As was mentioned, chin tucks appear to be an extremely effective remedy for neck pain. They’re also called neck retraction exercises since mostly done for neck muscle relaxation. While performing the chin tuck exercise, your neck muscles stretch and relax. Also, this neck retraction exercise can be integrated even into your workday. Since you can perform chin tucks sitting or standing.
Chin tucks work well for overall posture and help to fix forward head posture. When performing chin tucks regularly, your spine gets used to keeping the correct posture. At the same time, upper back and neck muscles stretch and strengthen.
Of course, just with chin tucks your double chin won’t disappear. Yet combined with a healthy diet, chin tucks can help to reduce facial fat. They work by toning your jaw muscles, thus, building a defined jawline and getting rid of a double chin.
Step 1. Sit upright with your head and shoulders in a relaxed neutral position, looking straight ahead.
Step 2. Glide your chin and head straight back. Your head shouldn’t go up or down, and neither should your neck bend forward. You should feel a good stretch at the top of your neck and the base of your head.
Step 3. Hold this position for 5 seconds. Then bring the chin forward.
Step 4. Repeat as many as you can, up to 10 times.
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The following video guide on how to perform chin tucks will come in handy to learn the correct technique. Many exercise modifications are harder to do than simple chin tucks. Yet if you’re experienced, they’re worth trying.
Supine chin tuck is performed laying down. Put a rolled towel under your head and glide your chin back.
Similarly, put a rolled towel under your head and glide your chin back. Then, keeping the chin tuck position, move your head to the right side. Relax, then repeat, this time moving your head to the left.
Get down on your knees, and put your hands on the floor. Keep your spine straight. Glide your chin back to the chin tuck position.
In the same position on your knees, glide your chin back and move your head to the right. Then relax, and repeat moving your head to the left with a tucked chin.
Sit upright and glide your chin back. Then with the help of your hand (the part between your thumb and index finger) press your head back between your nose and upper lip.
Similarly, when pushing your head back at the nose\upper lip spot, put your other hand on the back of your head. Applying pressure from both sides makes this variation of chin tuck more intense.
While sitting upright and gliding your chin back, move your head to the right. At the same time apply a bit of pressure by pushing your jawline toward the head rotation. Then relax and repeat while rotating your head to the left.
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Lie down and prop yourself up on your elbows. In this position, tuck your chin back.
Similarly, while staying prone on your elbows, put a resistance band over the back of your head. Hold the ends of the band in your hands. Perform chin tuck movement with a resistance band pressure.
Like with any healthy habit, regular performance of chin tucks is key.
There are a few useful tips on how to make chin tucks a part of your daily routine.
Chin tucks are good for:
Regular performance of chin tucks is the key to getting the desired effect. Chin tucks for neck pain relief usually work sooner, as deep neck muscle relaxation takes a few sessions of chin tucks. At the same time, visible results of chin tuck for facial shape improvement manifest after a couple of months of regular training.
The most effective way is to do 5-7 sessions of chin tucks every day. One session of 10 chin tucks 5 seconds each only takes a minute. So it’s recommended to find up to 10 minutes per day to do chin tucks.
As for a beginner, it’s better to do a chin tuck in a sitting relaxed position. Sit upright, looking straight ahead. Slowly glide your chin and head back. Feel a stretch at the base of your head and the top of your neck. Avoid head lift, or moving it down or forward. Hold this position for 5 seconds.
Combined with a healthy diet, chin tucks can help to reduce double chin. Together they promote facial muscle toning, thus, getting rid of any facial fat, including the double chin.
Yes, chin tucks have shown great results in reducing neck pain and improving posture. Toning face muscles for more defined facial features comes as a bonus.
It’s recommended to hold a chin tuck for 5-10 seconds. You can do up to 10 chin tucks per session and repeat them 5-7 times a day. Such a routine appears to be effective even for beginners.
Although chin tuck seems like an easy exercise, a proper technique is vital to get the desired effect with no harm. There are many variations of chin tucks to boost their efficiency, yet it’s recommended to start with a simple chin tuck. It’s among the best exercises for neck pain relief. Regular chin tuck routine brings relaxation of the deep neck flexor muscles, posture, and face shape improvements.
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