Supine Chin Tuck
This exercise helps strengthen the neck muscles by tucking the chin while lying on your back.
Instructions
- 1Lie on your back on a flat surface.
- 2Tuck your chin towards your chest.
- 3Press the back of your head into the surface.
- 4Hold for 5 seconds, then relax.
- 5Repeat 10-15 times.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
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Upper Trap Stretch With Hand On Head
This stretch targets the upper trapezius muscle by using your hand to apply gentle pressure to your head.
Upper Trap Stretch While Holding Chair And Head
This stretch involves holding onto a chair while bending your head to the side to stretch the upper trapezius.
About This Exercise
This exercise is particularly effective for addressing Cervical Instability, Cervical Spondylosis, Cervical Muscle Tension. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.