Chin Tucking Guide 2021 | Technique and Benefits

As talked about in various books by experts, the human body is changing as fast as our lifestyles. We are constantly looking at desktop screens or our smartphones, this is where Chin Tucking comes into play.
What is Chin Tucking? Chin Tucking is a technique that can reduce stress in the neck,  improve posture, increase muscle strength, and relax muscles. Let’s learn more about the same.

Why do you need to practice Chin Tucking?

First, let’s learn Why you need Chin Tucking Exercises? Due to the rising presence of electronic devices such as smartphones and computers, users often practice incorrect posture throughout the day.
Chin Tucking
This is known as Forward head posture (FHP) which is a constant poor neck posture. Some of the symptoms include:

  • Headaches
  • Chest pain
  • Neck discomfort
  • Muscle tension in the neck and shoulders
  • Discomfort in the mid-back
  • Pain, pins & needles, and numbness in the arms and hands

Forward Head posture Chin Tucking
So now that you know the symptoms, you can identify if you are suffering from any of those and practice Chin Tucking as explained further in this blog.

What is Chin Tucking?

Chin Tucking is an exercise that aids correct head alignment, it is recommended for people struggling with neck posture and back problems. 
A correct posture is where the head is aligned with the spine and not projected forward.
Chin Tuck
Chin Tucking attracted attention after Dr. Mike Mew, a famous Lecturer and lead clinician at the London School of Facial Orthotropics, suggested that Chin Tucking exercises could be paired with Mewing, a technique of maintaining a correct oral posture.
When practiced regularly, Chin Tucking can lead to an improvement in your neck and back strength, posture, and flexibility.

How to Chin Tuck? Explainer Video

Chin Tucking Benefits

Treats Forward Head Posture

Chin Tucking
The first and most vital benefit of Chin Tucking is it correct Forward Head Posture. FHP is one of the most commonly found postural problems currently.

Releases Muscle Tension

Chin Tucking
Chin Tucking stretches the muscles in the neck, back, and face to releases them, namely the scalene muscles and the suboccipital muscles that pull our head forward.

Strengthens Muscle

Chin Tucking Exercises
Chin Tucking strengthens the neck, face, and back muscles that hold the head in the correct posture. These muscles include deep cervical flexors and lower cervical extensors.

Reduces the risk of Forward Head Posture

Chin tucking can also act as a precaution to the common posture disorder that is Forward Head Posture as discussed above.
By practicing the chin tucking exercises daily, you can be more conscious about your posture which will result in maintaining an erect spine and avoiding other postural mistakes.

Improves Overall Appearance

Chin Tucking
By implementing the chin tucking exercises you will alleviate improve your overall health by keeping neck and back pains at bay. A correct posture also adds to your appearance and personality.

Science behind Chin Tucking

You might have second thoughts before getting into any new form of exercise and hence it is important to do your research. We have got you covered.
While researching we found studies that have shown that Chin Tucking Exercises have results on individuals suffering from postural disorders.
In the first study, the chin tucking exercises was paired with another exercise called the turtle exercise and tested plus tracked on 40 individuals that had a forward head posture over the course of six weeks.
The study concluded that both the exercises improved the cervical curve, and resulted in the correction of forward head posture.
In another study, a division was made amongst a group of adults. Six individuals with Normal Head Posture were paired together and on the other hand, six of them with Forward Head Posture were paired in the second group.
The researchers compared the effects of chin tucking on both the groups and concluded that the exercise did have positive and therapeutic effects on the ones with the forward head posture.

Chin Tucking Technique

Chin Tucking exercises can be practiced on the go both while standing or sitting. Below mentioned is a simple way to do chin tucking exercise for beginners:
Chin Tucking Exercise

  1. Sit upright and look straight ahead. Make sure your ears are directly over the shoulders.
  2. Place a finger on your chin.
  3. Now push the chin and head straight back until you feel a good stretch at the base of the head and top of the neck.
  4. Hold for 5 seconds.
  5. Return to the original posture.
  6. Repeat for a total of 10 times or as many times as comfortable.

Initially, you can use your finger as a reference but as you grow used to the exercise you can skip that step.
As mentioned you can also perform this exercise while standing up. Here are the steps you need to follow:
Chin Tuck exercise

  1. Stand against a wall and touch your bottom and upper back on to it.
  2. Move your head backward until it touches the wall.
  3. Hold for 5 seconds.
  4. Return to the original posture.
  5. Repeat for a total of 10 times or as many times as comfortable.

Disclaimer: The Chin Tucking exercise is not an appropriate solution for all types of pain. If there is any usual pain occurring at the time of practicing this exercise is it recommended you stop immediately and see a doctor. You can also consult the doctor about the suitability of this specific exercise.

The McKenzie Chin Tuck

mckenzie chin tuck
The McKenzie Method was introduced in the 1960s and named after Robin McKenzie, a physical therapist from New Zealand. Even though the great man is not with us today, his exercises still remain the foundation for both neck and back pain treatment.

The McKenzie Chin Tuck is an integral part of correcting forward head posture and should be integrated into your daily posture correction exercise.
Here’s how you perform a Mckenzie Chin Tuck (Rosie Mew’s version):

  • Stand back against the wall, so your back and bottom are against the wall (No need to touch your shoulders).
  • Move your feet a slightly forward than they usually are.
  • You will notice that the center of your skull is pointing out and is touching the wall.
  • Initially, to practice you can use a paper and tuck it behind the pointy center of the head, the idea is to slide that paper up and go into a chin tucking position as you do it.
  • You should try and raise that point up as far as you can, giving yourself as many double chins as you can.
  • It is recommended that you do 20 repetitions of this and hold your chin in for 5 seconds.

All these exercises are very versatile, even though, while starting out you will have to practice against the wall. However, once you get a hang of it, you can perform this exercise in a car, airplane, train, even at work or school.

Final Thoughts

Do not go overboard with any of the exercises stated in the blog. Listen to your body and stop as soon as you feel any distress.
Chin Tucking has astonishing effects when it comes to Forward Head Posture. However, if you are looking for any other appearance changes it won’t help you.
You can even exercise your neck and shoulder to avoid any postural degradation in the future, assuming you are not currently suffering from one.

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