The Most Important Neck Exercise for Good Posture and Decreased Neck Pain

Chin tucks are the most important neck exercise to help maintain good posture in the upper spine, and they are also a great exercise to help avoid or decrease certain types of neck pain.

Note: If you are experiencing neck pain it is advised that you seek the counsel of a licensed health professional. The information on this site is only for informational purposes and is not intended as medical advice.

In this day of computer screens and desk jobs, our posture is always under attack, and poor posture can predispose you to neck and shoulder injuries and neck, shoulder, and upper back pain.

Your spine is supposed to have curves, but when the curves are reversed or excessive you will have more pressure on your joints and more stress on your muscles and ligaments.

Forward Head: Postural Distortion

The most common postural problem with the neck is forward head. When the head falls forward, the neck is less stable and more pressure is placed on the joints of the neck.

Our heads are heavy, and over time (as we age) gravity will tend to pull the head forward. Sitting with bad posture and sitting in front of a computer screen for a prolonged period of time will speed up the effects of gravity and aging.

In order to decrease the effects of gravity and aging, you should sit with correct posture as often as possible and strengthen your neck muscles so that they support good posture.

How to Do Chin Tucks

Chin Tucks are a simple neck exercise to do and you can do them anytime and anywhere.

Simply sit or stand in good posture and keep your shoulders down and back. Gently push your chin forward and exaggerate bad posture, then tuck your chin and hold the tucked position for 3-10 seconds.

Repeat the motion 5-10 times and then rest. You can perform 1-3 sets of 5-10 repetitions throughout the day to re-train the deep neck muscles to support your head in a better position.

Practicing the chin tuck strengthens the deep neck muscles that help to maintain the correct postural position. It is also important to keep your chin tucked during exercises so that you keep your neck in good position when you're working out.

The Most Important Neck Exercise

Chin tucks really are one of the most important exercises for the neck. It is simple but effective. One of the best ways to maintain good posture is to practice good posture and strengthen the muscles that support good posture. The chin tuck strengthens the deep neck muscles that maintain the position of the neck.

In addition to practicing chin tucks, try adding these neck stretches, and do your best to maintain good posture throughout the day.

Yours in Health
Dr. Charles PT/PT

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