{"id":74,"date":"2018-01-22T03:26:12","date_gmt":"2018-01-22T03:26:12","guid":{"rendered":"https:\/\/backintelligence.com\/?p=74"},"modified":"2023-07-04T01:30:18","modified_gmt":"2023-07-04T01:30:18","slug":"chin-tucks-exercise","status":"publish","type":"post","link":"https:\/\/backintelligence.com\/chin-tucks-exercise\/","title":{"rendered":"How To Do Chin Tucks Exercise Correctly (Video)"},"content":{"rendered":"<p>Today&#8217;s video will show you how to do the <strong>chin tucks exercise<\/strong> correctly. The chin tucks is one of the best exercises you can do to <a href=\"https:\/\/backintelligence.com\/how-to-fix-forward-head-posture\">fix forward head posture<\/a>, relief of neck pain and <a href=\"https:\/\/backintelligence.com\/how-to-fix-rounded-shoulders-with-exercises\">correct rounded shoulders<\/a>. Leave a comment if you have any questions.<!--more--><\/p>\n<h2 style=\"text-align: center;\"><span style=\"color: #2e88a7; font-size: 36pt;\">Chin Tucks Exercise Video:<\/span><\/h2>\n<p><center><iframe width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/gIBoxQ6AlS0?rel=0\" frameborder=\"0\" allow=\"autoplay; encrypted-media\" allowfullscreen><\/iframe><br \/>\n<a href=\"https:\/\/backintelligence.com\/how-to-fix-forward-head-posture\">Learn more about forward head position<\/a><\/center><\/p>\n<div class=\"su-note\"  style=\"border-color:#e5e37c;border-radius:3px;-moz-border-radius:3px;-webkit-border-radius:3px;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fffd96;border-color:#ffffff;color:#333333;border-radius:3px;-moz-border-radius:3px;-webkit-border-radius:3px;\">\n<div class=\"su-row\"><div class=\"su-column su-column-size-1-2\"><div class=\"su-column-inner su-u-clearfix su-u-trim\">Recommended Program:<br \/>\n<strong>The Complete Posture Fix (With Dr. Oliver)<\/strong><br \/>\nFix your Rounded shoulders &amp; Fwd Head posture, get out of pain and increase your mobility.<br \/>\n<a href=\"https:\/\/backintelligence.com\/the-complete-posture-fix\/?utm_source=Article&#038;utm_medium=RS-Bottom\" class=\"su-button su-button-style-default\" style=\"color:#FFFFFF;background-color:#d91900;border-color:#ae1400;border-radius:9px\" target=\"_self\"><span style=\"color:#FFFFFF;padding:0px 24px;font-size:18px;line-height:36px;border-color:#e55e4d;border-radius:9px;text-shadow:none\"> Learn More<\/span><\/a> <\/div><\/div>\n<div class=\"su-column su-column-size-1-2\"><div class=\"su-column-inner su-u-clearfix su-u-trim\"><a href=\"https:\/\/backintelligence.com\/the-complete-posture-fix\/?utm_source=Article&amp;utm_medium=RS-Bottom\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-2399\" src=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2019\/03\/CPF-Width250-Image.png\" alt=\"The Complete Posture Fix\" width=\"250\" height=\"250\" srcset=\"https:\/\/backintelligence.com\/wp-content\/uploads\/2019\/03\/CPF-Width250-Image.png 250w, https:\/\/backintelligence.com\/wp-content\/uploads\/2019\/03\/CPF-Width250-Image-150x150.png 150w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/a><\/div><\/div><\/div>\n<\/div><\/div>\n<p><H2>Chin Tucks Exercise Benefits:<\/H2><br \/>\n1. The main benefit of Chin Tucks is that this exercise will strengthen the front of your neck muscles, which are weak on most people. This will allow your head to get back and align with your ears and shoulders. <\/p>\n<p>2. This exercise will also stretch the muscles in the back of your neck, allowing your head to get into the correct posture.<\/p>\n<p>3. Doing this exercise will also train your over postural Neuromuscular control, which will help you maintain proper posture in the long run.<\/p>\n<h3>[Transcript of Chin Tucks Exercise Video]<\/h3>\n<p>Today I wanted to talk to you about <strong>how to do the chin tucks exercise<\/strong> correctly. That is one of the most beneficial exercises you can do to fix your forward head posture. And we already had an entire video done by a chiropractor, Dr. Oliver, about forward head posture, the causes of it, why you need to fix it ASAP and he also gave three exercises, and we\u2019ll have a link to that video somewhere here on the video or it\u2019s going to be in the description below if you\u2019re watching on YouTube. <\/p>\n<p>But one of the exercises that he mentioned was the <em>chin tucks exercise<\/em>, and that is one of the best exercises that you can do to fix your ugly head posture that we\u2019re all suffering from today. Now, so let me show you what it is. So, you\u2019re going to be here in your kind of relaxed position that we\u2019re all in these days. And then what you want to do\u2014the first thing you want to do is you want to stretch up, so stretch your spine and then you want to tuck your chin in, bring your head back and continue stretching up. <\/p>\n<p>Yeah, so one more time. You want to bring your head back from this area, so take it straight back and tuck your chin in as if you\u2019re trying to give yourself a double chin and then at the same time you want to stretch up the whole time. You want to feel like somebody is pulling you up from here. As you\u2019re pushing this back and in, you want to also stretch up, OK? <\/p>\n<p>And so, there\u2019s really three things going on here. You want to take your head straight back from this part of the head, so back. You want to tuck your chin in, give yourself that nice double chin and then also stretch up, OK? So, that\u2019s what you got to do and again\u2026and again release it and then bring it back, chin tuck and stretch up. <\/p>\n<p>So, all those three things have to be present there in order for this exercise to work well because what is the whole idea of this exercise? It is to strengthen the front neck muscles here and to stretch the back muscles here and the shoulders. That\u2019s what\u2019s going to correct your forward head posture in the long-term. So, again, let\u2019s look at the right way of doing it. So you have three things. <\/p>\n<p>First of all, before you even start doing this, make sure you\u2019re stretching up and then you\u2019re pulling your abdominal muscles in slightly, OK? So you want to really start in a good posture and then from here, if you just kind of\u2014this is more of the\u2014of my head going forward now. What I\u2019m going to do is I\u2019m going to pull my head back from this area, so just like this. Yeah. Hopefully you can see that. And I\u2019m going to tuck my chin in and I\u2019m going to continue stretching up. Very important to do all those three things together. So it\u2019s kind of like you\u2019re scooping it. You go back, tuck your chin in and stretch up at the same time, OK? <\/p>\n<p>And so one of the biggest mistakes that we see out there is\u2014what people are doing wrong is when they\u2019re doing this chin tuck, they\u2019re lifting their chin up like this or they\u2019re bring it down way like that. And that\u2019s not going to really be effective for you if you do it like that, yeah? So you don\u2019t want to look up or excessively bring your chin down like this. You want to make sure that you\u2019re bringing your head straight back while keeping your chin tucked in and then stretch up, OK? Hopefully you can see the difference, yeah?<\/p>\n<p>Some people have really hard time bringing their head back in this position, OK. They just can\u2019t really feel it. So, what you want to imagine is that let\u2019s say you\u2019re getting punched from the side over here, from the side into your cheek and you just see it in the last moment. What are you going to do? Boom! You\u2019re going to take that head straight back, yeah? So, you\u2019re about to get punched, you know, and honestly you don\u2019t want to get punched. What you do, you\u2019re going to take your head\u2014your neck and head back and that\u2019s kind of the idea here when you\u2019re doing it.<\/p>\n<p>Now, of course, when you\u2019re doing the chin tucks exercise, you don\u2019t want to move your upper body at all so you don\u2019t want to rock like this. You just want to keep everything else still and only do it with the head and neck muscles, yeah? So, that\u2019s what you want to do here and I hope that analogy helps you.<\/p>\n<p>And I can\u2019t emphasize the importance of keeping your spine stretching the whole time because if you start in the slouched position, if you have this rounded shoulder posture here that you\u2019re starting and then you\u2019re doing a chin tucks, it\u2019s not going to be really beneficial at all, right? You\u2019re not going to really be strengthening the front neck muscles and stretching out your back, neck muscles. It\u2019s just not going to be working well. So make sure you have already a pretty good posture that you\u2019re starting from and then you\u2019re just worrying about doing the chin tucks exercise, yeah? <\/p>\n<p>Keep stretching your spine the whole time as you\u2019re bringing your chin in and back because the whole idea here is you\u2019re also training yourself to get back to that ideal posture position where the ear would be over the shoulders, over the hips so that would be all aligned together, and that\u2019s the ideal posture that you\u2019re going for. So that\u2019s why this chin tucks exercise is so effective because it gets that ear back into that position it should be in. <\/p>\n<p>So last time here, you want to bring your head, tuck your chin in and stretch up. And then release and do it again. And chin tuck again. Stretch up as you\u2019re doing it. Keep your chin tucked in. And that\u2019s how you do the chin tucks. <\/p>\n<h3>[End of transcript]<\/h3>\n<p>Back to blog: <a href=\"https:\/\/backintelligence.com\/blog\/\">Back relief blog<\/a><br \/>\nVisit our youtube channel: <a href=\"https:\/\/www.youtube.com\/backintelligence\">Back Intelligence youtube channel<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today&#8217;s video will show you how to do the chin tucks exercise correctly. The chin tucks is one of the best exercises you can do to fix forward head posture, relief of neck pain and correct rounded shoulders. Leave a comment if you have any questions.<\/p>\n","protected":false},"author":1,"featured_media":203,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1315,1314],"tags":[],"class_list":["post-74","post","type-post","status-publish","format-standard","has-post-thumbnail","category-neck-and-shoulder-pain","category-posture-correction","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How To Do Chin Tucks Exercise Correctly (Video) - Fix Fwd Head Position<\/title>\n<meta name=\"description\" content=\"This video will show you how to do the chin tucks exercise correctly. 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