There are many possible ways to fit 5 to 7 sets of chin tucks into a day. Chin tucks are typically one of the key exercises recommended for keeping the head aligned above the spine, rather than drifting forward into poor posture. Whether sitting at a desk or relaxing in a breakroom, chin tucks can help keep good posture top of mind. A neck lift, or lower rhytidectomy, is a surgical procedure that improves visible signs of aging in the jawline and neck. Doing a few chin tucks while waiting at some red lights can add up over time. It is still important to use good posture while driving a car, riding the train, or taking other modes of transportation.
Whether it is between sips of coffee, after getting dressed, or before brushing teeth, chin tucks can be worked into a morning routine. Some examples of easy ways to fit a set of chin tucks into a busy schedule include: In addition to regularly stretching and strengthening the neck and upper back, performing chin tucks throughout the day can serve as a consistent reminder to use good posture.ĭoing 10 repetitions of 5-second chin tucks just takes a minute. It is recommended to perform 5 to 7 sets of 10 chin tucks in the course of each day.
Tips to Perform Chin Tucks Throughout the Day As the chin tuck becomes more comfortable to perform, it may no longer be necessary to hold up the finger.Ī modification of the chin tuck that further emphasizes strengthening of the deep neck flexor muscles is to apply resistance with a hand placed under the tucked chin and apply light downward pressure into the hand, using the 5-second hold time approach. In the beginning, it can help to have the finger as a point of reference. Repeat for a total of 10 times, or as tolerated.Bring the chin forward again to the finger.(There should now be some separation between the chin and finger.) It is your skull and first cervical segment and the range of movement is called protraction and retraction (sliding forward and backwards without bending). Without moving the finger, pull the chin and head straight back until a good stretch is felt at the base of the head and top of the neck.Sit upright and look straight ahead with the ears directly over the shoulders.Here is a simple way to do chin tucks for a beginner: Step-by-Step Guide to Perform a Chin TuckĬhin tucks can be performed while standing or sitting.
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