Chin Tuck Exercises for Neck Pain
Video by Dr. Trent Yeomans
At our East Dallas clinic, our chiropractors combine individualized chiropractic care with specific exercises to help patients move better and build lasting neck strength. Neck pain and headaches are among the most common musculoskeletal complaints, especially for people who spend hours sitting at a desk or looking down at a phone. Over time, poor posture and prolonged forward head position can place increased stress on the muscles and joints of the neck. One simple exercise that may help is the cervical retraction, often referred to as a chin tuck.
A randomized controlled trial by Hall et al. found that patients with cervicogenic headaches who performed specific cervical exercises experienced greater improvements in headache frequency and intensity compared to those receiving less targeted treatment. Another randomized controlled trial by Jull and colleagues demonstrated that deep cervical flexor training, which commonly includes chin tuck exercises, improved neck pain, muscle endurance, and disability in individuals with chronic neck pain.
The goal of a chin tuck is not to force perfect posture but to strengthen the deep muscles in the front of the neck while improving the position of the head over the shoulders. To perform the exercise, sit upright and gently draw your chin straight backward without looking up or down, creating the appearance of a “double chin.” Hold the position for five seconds before relaxing. Repeat this exercise ten times, one to two times each day.
While this exercise can be very effective, it is not appropriate for every cause of neck pain or headaches. A thorough evaluation is important to determine whether symptoms are coming from the joints, muscles, nerves, or another underlying condition.
At Texas Chiro Health, we believe that moving well starts with restoring proper movement and building strength where it matters most. Combining targeted exercises with chiropractic care and individualized treatment plans can help reduce pain, improve function, and keep you doing the activities you enjoy.
References
Hall, T., Briffa, K., Hopper, D., & Robinson, K. (2007). The influence of specific cervical exercises on cervicogenic headache: A randomized controlled trial.
Our Message
When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.
