Chin Tuck With Over Pressure
This exercise strengthens the neck muscles while promoting proper alignment and reducing forward head posture.
Instructions
- 1Perform a chin tuck by bringing your chin towards your neck.
- 2Apply gentle over pressure with your hand on your chin.
- 3Ensure your eyes, nose, and chin are facing forward.
- 4Avoid tilting your head upwards during the exercise.
- 5Hold for a few seconds and repeat.
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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Seated Cervical Retraction / Chin Tuck
This exercise helps improve neck posture by retracting the head.
Upper Trap Stretch / Hand Behind Back And On Head
This exercise stretches the upper trapezius muscle by pulling the head to the side.
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.
About This Exercise
This exercise is particularly effective for addressing Cervical Strain/Sprain, Cervical Postural Syndrome, 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.