In this video, I wanted to go through the best neck pain relief exercise called Chin Tuck.
BEST Neck Pain Relief Exercise
CLICK HERE to watch the YouTube video.
I will get Andrea to demonstrate. It’s done best in sitting.
You are sitting down. I don’t want you to have your back up against the back rest. I want you to move forward so have your seat away. I want you to be nice and upright, keeping that curve in the lower back and tightening the abdominals. Your shoulders are opened up and head is in line with your shoulders to be in a good starting position. Now, we are going to bring the chin back. You are kind of bringing the chin down and back and then elongating the back of the head. It is a small movement.
You are not going to make some of the common mistakes that people make which is bringing the head back, tilt it a bit, dropping the chin, elongating the back of the head too much or bringing the head straight back.
You are dropping the chin a little bit and then elongating the back of the head. We are improving that head position where the head is in line with the shoulders. We are also working on stretching out the back of the muscles in the back of the head and then also working on those deep neck muscles.
With this exercise, you are not going to do like 50 repetitions of it as it will irritate things and your muscles and neck are going to be unhappy. Start off with five repetitions. You are holding the position for about one second. After you have done that, see how it feels if it is better, worse or the same. Now if it feels worse, make sure you are doing the technique correctly. If it feels better then progress it. You can stick with five repetitions. Instead of holding for a second, you are going to hold it for about five seconds and then you can progress on to ten repetitions, holding for five or ten seconds.
Give that exercise a go if you have neck pain and if you are looking for the best neck pain relief exercise.
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Rick Kaselj, MS