How to do chin tucks at home to relieve neck pain

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Most neck pain is caused by the forward head protraction. Forward head protraction is caused by an anterior placement of the cervical spine. Basically your chin sticks out forward and your head tilts backs. This neck position can be caused by the following: Bad posture; Weak muscles; Sitting at a desk too long; and Playing video games. Simple chin tucks can help stretch and strengthen your neck muscles located at the back of your neck, which stops the forward head protraction.

What You'll Need

  • Avoid sitting at a desk for too long and make sure to stretch and correct your posture as often as you can.

What You'll Do

  • Place your fingertips gently on your chin and tuck your chin into your chest whilst lengthening the back of your neck.
  • Hold for 30 secs ( don’t forget to breathe) then release and do it again twice over.
  • Do this as often as it feels comfortable, and the best thing about it, is that you can do this anywhere.

Tips & Warnings

  • These tips are given as an overview of conditions seen and treated regularly at clinic. If you feel you have one of the above aliments, please seek professional advise to see if the above mentioned treatments are suitable for your condition before you attempt any of the above.
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