How to do chin tucks exercise correctly (Fix Forward head position)

[@carolabney]

Hello, I am a Pilates instructor and have worked in physical therapy and chiropractic clinics. I worked with many clients with this forward head posture. I wanted to add a suggestion for you. People with his posture are generally already going to have bad spine and shoulder posture and bringing their head back into the correct position while standing is going to be very difficult. Will be difficult for them to feel what is the correct spinal posture. So I always do this lying down supine with my clients so that they have the feedback of a table to maintain a straighter more correct spine. I then progress them up to doing it standing but with their back against the wall, again for feedback, with their feet away from the wall so that they can maintain a better spinal position. Also it helps to first stretch out your pecs Otherwise you are constantly fighting against the forward pull of tight pecs. Anyway, I just wanted to offer that.

[@sashaalexa1715]

This is the answer to the question I didn't quite know how to put into words. Thank you

[@prophede]

thank you so much

[@terapiarelacionalsistemica970]

Goddes!

[@ymaysernameuay1113]

Thank you! Chin tucks always make my pain worse. I got instant pain relief when I did it your way.

[@JSDJerry]

This sounds like great advice. Do you have a KZbin video?

[@judydunlop1964]

This is just excellent. Thank you so much. I've had dowagers hump for decades and together with chiropractic, acupuncture and a range of exercises, it's almost gone in one month. I loved the detail in this instruction for the chin tuck. So a message for everyone who thinks things can't change...with the right help and your persistence your body will be your best friend, it wants to be well. Again, huge thanks x

[@BackIntelligence]

Great! You're welcome

[@kevoinspired1293]

Thanks for sharing

[@jaimeds808]

What else did you do?

[@tfnvv5469]

Which exercises did you do?

[@sindubabu4394]

Pls let me know the exercises for dowager's hump.

[@gatoryak7332]

Wow! The 'scooping' cue you give at 2:44 is super-helpful. Thank you. In return, I offer this tip: At 1:19, the cue is to imagine that somebody is pulling a string attached to the top of your head. That doesn't work for me; it is a visualization of a passive action when the exercise needs to be active. A visualization that works for me is to attempt to push the top of my head up to the ceiling using just my spine. I try to sit, stand, and walk with that in mind all day. I find that my head and shoulders pull back in line automatically when I am actively trying to touch my head to the ceiling. I tuck my chin only briefly, just enough to stretch and strengthen.

[@lindapaul2417]

This helped a lot! I found out I was doing the exercise wrong.

[@jwinla3]

Thanks so much. I had a cervical laminectomy and fusion 10 years ago and I've been fighting "goose neck" since. This is so much better than the one I've been doing, noticed it immediately, many thanks.

[@BackIntelligence]

You are so welcome!

[@kahra76man]

I cannot think of a better explanation. Thank you.

[@BackIntelligence]

You're welcome!

[@charlesunderwood2858]

This stretch helped so much! Thank you!!! I accidentally came across this and tried it and it relieved the pain in my shoulders and especially one of my shoulder blades. Keep up the good work!

[@BackIntelligence]

Glad it helped!

[@kittenslayer516]

I was moving my torso way too much with this, and it's always helpful to refine the basics!

[@BackIntelligence]

Great to hear!

[@shojkxla]

thank you so much for this! when I was a teenage girl I had big chest and I was really insecure about it. since i didn't want to seem provocative I'd always slouch and try to hide my chest, sadly that only formed a hump :( so I'll start using this exercise right away! will update on my progress in a month 😊

[@MelinaAcosta569]

It’s been a month already. Do you have an update? ❤️

[@psycho5815]

did u get a reduction? i have a big chest and it has ruined my posture and confidence

[@mikkey246]

Updates? It's been 4 months

[@blankets6483]

Update or you got bored

[@lovelyggwp199]

updates? its been a year

[@andreasminos3255]

Must say this.My doctor showed me the chin tucks some years ago,but not as detailed as you did. I also had an itching at the end of my left index and it is still there. But with your YWLT exercise and the PDF and also this in depth analysis of chin tucks,I am better. I am much obliged, keep on your good work.

[@carolinesykes3636]

Really felt the difference ! How many times a day should we do this?

[@emdjo6485]

Good question

[@jaredhoscheit1426]

45

[@Amadonati]

Hold for 5-10 seconds and repeat 10 times

[@veronicalagor4771]

Thank you so much! The relief from the stretch was tremendous; I'll definitely be making this a regular practice.

[@BackIntelligence]

You're welcome!

[@marilynsj5296]

This video was super helpful! I really appreciate the detailed instruction and the "punch" idea. Thanks so much!

[@Gigga9]

Great explanation

[@soul1312]

Thank you.How many time we need to do it? I felt a little headache after first time, is it normal?

[@jaynearnott976]

Very clear instructions and lots of reinforcement, visual and audio. Thanks

[@helenmason1506]

Very useful exercise, thank you. I have been doing chin tucks for almost a year but find that this explanation has helped me to improve them.

[@nerizamontoya9151]

Clear and smart.

[@stephenmehallo3902]

Fantastic explanation and reinforcement of the 3 techniques

[@jresh51]

I’ve been doing them all wrong! Decades of computer work has given me terrible posture. When my own daughter suggested I stand up straight, I knew I had to do something. This exercise, as well as scapular squeezes and doorway pec stretches will be part of my daily routine. Excellent! So well done! A thousand thank yous!

[@BackIntelligence]

You're welcome!

[@khalidalahmad2413]

Thanks. really was looking for someone explains it the way you did .. liked & subscribed.

[@kullysingh8159]

Excellent video and explanation. How long do we do it and how many reps? Thank you.

[@dinkydoo66]

Just what I was looking for.Very well explained step by step.Excellent!!!

[@BackIntelligence]

Glad you liked it

[@goldenera7090]

that analogy was really useful

[@MrNtoni1]

Bery nice video with all details and the example with punch so nice thanks

[@amrbaitsaid]

Thanks for instructions u make it so easy for me with punch idea 😻 I have a question i have pain in top left shoulder once i do the exercises any advice!

[@helena7240]

how long does it take to get fid of a forward neck posture using this?

[@sabasamo9911]

Thank u so much i am doing this exercise for occipital neurogelia i hope it works.

[@brucemacdonald3051]

Very well explained. Do you think when we get familiar with this exercise we would combine it with the shoulder exercise of arms by your side and then (arms straight extending and thumbs backward keeping chest up stretching spine). This could be done in one complete movement with the neck tuck.

[@paulbloom8821]

How many repetitions do you recommend? And, do you hold the position or just repeat the movement without holding position?

[@celesthebus4539]

5 times holding the position for 10 sec every hour

[@gatoryak7332]

It's not how many you do; it's how well you do them. Doing one rep correctly is better than doing more reps incorrectly. Do them slowly and concentrate on all three motions. Let your body tell you its best number of reps and hold time per rep. Those should both go up over weeks and months, if you perform the exercise accurately.

[@balabhavesh2167]

That punching technique is cool and useful💗💗💗

[@dimlighty]

LOL, I punched myself mistakenly in that.

[@ERYInTrance]

Really great video. Easy to understand with the "punch" example and not going too low or high up. Thanks. I have a question though: If you have text neck problem, does the problem continue when you sleep in bed, on your back, with your chin tends to move/face "outwards" or too "upwards" when you sleep? And if so, will it affect upper back ache/trapezium pain? Because I have pain in trapezium area for 2 years alr and still finding what the problem is

[@shnitselmonroe313]

Good job with the 3 step instruction

[@Pulp_nd_Fuss]

Thank you very much sir !

[@lourdesrodriguesvas4008]

Thank you! Could you tell me how often do I practice this gesture to avoid overdoing it!

[@BackIntelligence]

You can almost never over-do this. If you do it 3 times per day - 10 reps - it will be fine.

[@khamfeuas6496]

Great video. It is very easy to follow. Is it the best way on fixing cervical spine problems such as bulging or hermiated discs...? Thanks.

[@BackIntelligence]

It is one of the things that can help fix your forward head posture, which in turn can help bulging/herniated discs. But there are things that need to be done as well.

[@claudineday9552]

Very good explanation for breaking the movements down. Makes sense and I can feel it working. Should I hold the position for a few seconds before doing it again?

[@crashoveryu]

Yes. My coach told me to hold it for 6 seconds. Also, I also do it by laying on the floor. I found this variation a bit harder due to the weight of my head. This video helped me realize I could do this exercise everywhere though :)

[@steffi7501]

Is it better to hold it for a long time or to hold it short but repeat for x times?

[@pilloww]

Aight, thank you so much

[@adrianarincon4944]

Most helpful video on this! Thank you! Thumbs up to this video!

[@BackIntelligence]

Glad it was helpful!

[@liquidh5226]

Is there a device I can wear to aid the process?

[@chrissychard7842]

A brilliant video - thank you.

[@BackIntelligence]

Glad you enjoyed it

[@arianelallemand2042]

bravo,,1 st time i got it ,,merciiii

[@jacoblangguth5125]

Should I be tensing my neck at all or should my muscles be as relaxed as possible

[@claudiazaggia1878]

Thankyou ❤❤❤

[@speaking-vy1de]

Is it helpful for flat or military neck?

[@Bluekro1991]

Hi how many sets how long each retraction . Do I do this 1 2 or 3 times a day do I also do this on days where my necks soar from the previous day of doing it ???

[@cjk8083]

Love the analogy❣

[@HariNambiar]

excellent instructions

[@SimontenKate]

I think I I get the instructions right but I don't feel that I stretch my neck front muscles.Can that happen? I feel tension in the back muscles only.

[@d.rippl.6508]

I’ve been doing chin tucks for years. Your way sounds better but gave me a headache. I guess I need to start more slowly?

[@drsamir77]

How long does it take chin tuck to work for neck pain ?

[@MrI7asson]

Thank you

[@moonfly6210]

Nice description... Thanks

[@BackIntelligence]

Glad you liked it

[@hirunabro3216]

Hello if i do this exercise wrong it can be dmage my neck?

[@Valentrab]

Great exercise for my back neck muscless but I get pain in my SCM for days. What am I doing wrong? Thanks

[@MrTimo1124]

I was afraid to do this because of pain but my physical therapist had me lie on my back with a towel under my neck. And after doing it a few times and knowing I would not over stretch the muscles, I understood the movement and can do it anywhere now. You can also think of it as if someone said something crazy that shocked you how you would pull your head back and raise one eyebrow like "huhhhh??" Hope this helps

[@BackIntelligence]

Your SCM should not be activating when you do this exercise. If the SCM is super activated, it's better to first stretch it or self massage it. We have a video on ou channel on how to stretch SCM here: kzbin.info/www/bejne/mqnNYmWHoJqpaJo

[@1594simonsays]

is it bad to put extra pressure from my hand to push my neck back

[@oneineuniceson9148]

How often should i do this?

[@mihavidmar9031]

It that the correct posture you want to hold in daily life, how do you avoid double chin?

[@pippishortstocking7913]

Ended up here because a geriatric relative has forward head position and so I went down the rabbit hole to learn about this condition. Another suggestion to people who want to tend to look up or downward instead of moving the head back is imagine someone with really bad breath is in your face lol and you recoil as you look at them.

[@madeleineshaw6840]

Great video, thorough explanations, thank you so much, I can't wait to do this and feel better.

[@annhapp8013]

showing the punch did it for me! Thanks

[@artist_aquar]

Thank you!

[@mariapatatafria5765]

Hi! Is it normal to feel pain in neck and my index finger when doing chin tucks?

[@rafaeltonoyan1285]

Will it help when neck instability?and which exercise will help for stability neck?thanks

[@BackIntelligence]

Not sure what you mean neck instability. This helps to align the neck in proper alignment.

[@renobrideau8189]

Really helpful

[@gregjameson2141]

I've had numbness in both feet for at least 6 months, I've been doing your chin tuck method for about one week, and the numbness in my feet has almost gone. Do you know if any nerves run from the neck to the feet ?

[@PauloRicardo-qz2wh]

Yes, all.

[@danilorueda1948]

Awesome you explained it really great

[@BackIntelligence]

Glad you liked it

[@karolinne9116]

Is it normal that now that I practice the good head posture while I had kinda a severe forward head posture, when I force my head back, I feel a little deezy and I'm more prone to headaches? Is this because my body is not used to those excersises? Is this going to dissapear once my body gets used to it? I'm worried a little if I'm doing something wrong

[@candicane3985]

What if i feel like i can't breathe when i do this?

[@nailamammou943]

When I do this chin tuck exercise, I don't feel the front part of my neck but the stretch is more on the base of my skull and the back of my neck. Am I doing this properly???

[@patryan3311]

I.like Feel good. Time will tell. Thanks to you.

[@franciscogonzalez6250]

I just did it! And feel the difference! Thx!

[@SI-ej8hw]

i woke up with a pain in my right part of the brain, and by google-ing i found out i might have occipital neuralgia possibly caused by bad posture; by doing this excersise, i immediately felt a relief of pain; my question is if this condition is treatable with correcting the head posture?

[@duckydum4770]

How many reps should I per day?

[@aminah761]

Do this help occipital neuralgia?

[@BackIntelligence]

This exercise is to fix posture, it may be beneficial for you, but doing this alone may not be enough for Occipital Neuralgia. You should check your condition with a doctor in person.

[@nghaktawii4895]

When I smile my chin get sticks out or my chin getting pointy so will this help me to get rid of this? But when I don't smile my chin is still normal/good in my opinion

[@krut439]

first time doing chin tucks and mewing, i tried to combine these two together now my tounge and neck feels sore af

[@Rahul-yu3ro]

Hey, did you continue this routine? Did you get any significant results?

[@shego4617]

yo what are the results?

[@akshatharaj6098]

Any results

[@ssssSTopmotion]

Rip bro

[@العقيدمعمرالقذافي-ح4ف]

my neck is very long and it looks super weird when i bring it back... also when my neck posture straightens, will the double chin stay apparent forever ? i cant even look down properly in this position...

[@iatneh4531]

Are u mewing while doing the chin tuck or relaxed tongue

[@lilykenley9104]

When pull my chin in i feel like its crushing on my trachea, is that normal?

[@jafetjimenezmena5177]

How Many times ?

[@mohammedaamir2855]

I damaged my neck doing this wrongly. My ears are popping while i swallow what might have caused this and how do i reverse

[@NytokDragoon]

How do you stretch your head up ?

[@monaali2975]

If you do this everyday how long will it take to see results?

[@BackIntelligence]

You can certainly do this everyday to train your neuromuscular control. Best time to do it is when you drive to work in the car!

[@yvelinesemeria98]

Suggestion: diverting attention while driving could be irresponsible considering the speed at which accidents happen, but in traffic jams and red lights potentialy safer. @@BackIntelligence

[@centralgalaxy]

@@yvelinesemeria98 It is better than talking on the phone.

[@Specialboredom]

@@BackIntelligence does it fix overbite to , really feels awesome thanks alot

[@vincentvega3747]

Are your supposed to pull your head back by using just your head OR are you supposed to pull your head back by engaging the neck muscles??

[@omerdursun0]

When I do chin tucks I feel pins and needles at top of my head is it normal

[@delightdaisy2374]

After doing it for 4..5..days...when i did it again today....it turned red on skin just on that hump part of my neck ..is it a problem

[@madx28]

Will it help to correct Bimaxillary protrusion too?

[@BackIntelligence]

No this has nothing to do with that.

[@XLEZZY_REUPLOADS]

i dont get how youre supposed to move your neck up in the chin tuck

[@motley331]

Hold for how long? How many reps? Once a day?

[@BackIntelligence]

We recommend twice a day, 10-20 reps. Honestly you can do these also while driving, or anytime.

[@ygbodybuilder3023]

After doing these am I supposed to be sore in the back of the neck where that hump of fat grows?

[@marionettemessiah2494]

Thank you, that dodge punch concept worked for me lol

[@NlneLives210]

Will this stretch my neck?

[@BackIntelligence]

It stretches the back of the neck and strengthens the front of the neck.

[@catgoeskek]

this just made my neck hurt a lot and i cant do it properly

[@andrewphilip4963]

Form starts at 0:34

[@littlemschat1052]

How to get rid of the double chin? I suppose the chin tuck is the correct posture with the ears over the shoulder, but how to get rid of the fats?

[@santi_super_stunts2573]

Work out. You can’t lose fat in a specific area , you have to lose it overall

[@JafuetTheSame]

Is it normal that i can't breath when tuck the chin?

[@anujsaxena4105]

i have also prlm

[@worldview730]

That upward stretch will take me into the hereafter to learn, at 68 yrs. old it will take me 68 yrs. to reverse this

[@saraeagleton5408]

Good info...just have to ask...is he Jacks boyfriend on Will and Grace?