Chin Tuck Exercise - Will It REALLY Fix Forward Head Posture?
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- Опубліковано 26 вер 2024
- The chin tuck exercise (or chin draw back exercise) is used by many (incl. McKenzie) to fix forward head posture, neck pain, headaches, etc. In this video, I want to show you why this neck strengthening exercise is in my opinion not only a dangerous exercise but also a useless one.
BUT: the chin tuck skill is an essential skill to master e.g., to prevent so-called text neck. Here, you'll learn about the difference between the two, and how to correct your posture permanently.
I will also show you how to strengthen the mid back muscles and how to do the plank exercise using the chin back skill.
Here are two important videos that you will need to fix your posture and relieve the pain:
- the 3 Rules of Posture, and why your neck muscles always need to be relaxed: • The 3 RULES OF POSTURE...
- how to fix forward head posture, round shoulders posture, and slumped back posture: • How To Fix Forward Hea...
A lot of the pain you feel is caused or aggravated by wrong posture, poor ergonomics and a lack of specific exercises for your muscles and joints. Giving you the tools to resolve these issues is the reason why I created this self care channel.
If you need more, check out these two innovative offers that will truly empower you in the subtle art of posture correction:
- you can get THE POSTURE MANUAL, my best-selling book with 15 readers-only posture correction videos - only if you buy it from my website: oliviergirard....
- to enjoy a personal coach and a lifetime membership to my private Facebook group, consider joining THE POSTURE ACADEMY: oliviergirard....
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Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Full disclaimer:
oliviergirard....
you're a legend thank you so much for all the hard work you do, just to share all this information for free. Thank you.
waoh, the word is strong :) thanks so much for the message!!
Brilliant! Insightful. I have seen a lot of physical therapists, occupational therapists, and orthopedic physicians. No one knows biomechanics like Oliver. If five or ten years ago I had the opportunity to learn from Oliver I'm sure I would have avoided several surgeries. He can save you from a life of pain and disability. Oliver really is the Posture Guru.
Hey Mitch, my friend! Nice to read your words... and thank you so much for your trust!! I hope you're doing well... if you wanna have a chat, get in touch: I have some time (at last) during the xmas break ;)
Merci merci merci. Dieu a exaucé mes prières 🙏 j’ai toujours su qu’il y avait quelque chose qui Manque !
He said the exercise was bad but the skill was good. I think he means that doing the exercise improperly is dangerous, which every exercise is dangerous if done improperly
Again, Cant thank you enough!
awesome, .. I was actually thinking about asking you about this as well. Thx so much
That’s called a great service, isn’t it 😂?
@@OlivierGirard honestly, i've seen quite a lot of yt vids about posture correction. I've taken a few things from them, but never followed them completely since there have always been exercises/stretches that didn't feel right.
Your channel is a rescue since i've found here the analysis and replacement of most of these weird exercises/stretches that i've encountered and now it all feels right and effective. Thank you again.
Thank you my new friend.
New year, new friends 😂!!
Hello doctor, I'm so incredibly glad I found your channel. I don't know if you will see this, but I have a couple questions it you have a minute...
I didn't realize how detrimental chin tucks can be. I have been doing them, and I have been getting a sore throat...could the chin tucks be the cause?
I had tension headaches for months, then did a few weeks of physical therapy where I learned better posture exercises. I still have a very sore upper back 5 months later but I continue to do my exercises...is this normal? Are my muscles and spine slowly going back into place and that is causing the pain? Seems the more I stand up straight with my shoulders back through the day, the more sore I am by the end of the day.
Lastly, my chest muscles make me look like I have man boobs, or a lot of fat around my nipple area, even though I go to the gym 6x a week and I'm in pretty good shape for my age. Is this from my bad posture? And if I continue to stretch out my back and chest will it improve?
Sorry to bombard you with questions I'm just so happy I found your channel because I have been really struggling with fhp. Thank you so much! -Eric
'Let me explain that 1+1=2.'
🙄
Very informative video! Thanks! I am trying to do headspins, do I need to strengthen my neck?
Well... here's my take on neck strengthening. ua-cam.com/video/doIXqX5kyaM/v-deo.html ... hence, my neck question is: what price are you willing to pay for headspins 😉?
I definitely want to be your best friend!
I've been to multiple physical therapists trying to treat my vertigo and I keep getting told to do these stupid chin tucks. They cause my entire front of my neck to start getting tingling and I can't swallow after doing them. This has resulted in every single physical therapist telling me I have to go see my neurologist, then got sent to see an ENT because the physical therapists are so freaked out over this exercise causing so many problems. But I don't have forward head posture and I have had multiple concussions/head injuries so the PTs automatically think this is the first exercise to do. None of them talked about this type of biomechanics. I've just been told I need to do this stupid exercise to get better and find a doctor to fix whatever causes me to not be able to do it without losing the ability to swallow for hours or even days
Hey Terry, thanks for your message. Every week, I observe on my clients the effects of dogma-based physical therapy. I know how painful and frustrating it can be to be treated like this... there's a lot of non-sense out there, as you rightly point out. If you feel we should speak, send me a mail on ogirard (at) trainyourposture.com. I'm extremely busy but the summer is (a little bit) quieter...
hi , was just reading over your comment , and you write about front neck tingling. Thanks for mentioning this, I have this too. Hope that what I learn with video might somehow remove this.
@naabaabaan7695 hey my friend!! This video may become your best friend: ua-cam.com/video/9a5wkLnd54I/v-deo.htmlfeature=shared 😄
Hi,I've been having migraines for 2 years nearly. I sit at desk most of the day, how should I start treating this?
Hi! My first reaction would be to tackle forward head posture… you have everything you need in this video: ua-cam.com/video/9a5wkLnd54I/v-deo.html. Let me know how it goes!!
I need your help!!!
hey!! you can buy a consultation here: oliviergirard.ch/en/shop/ !!
Hello sir by any chance can you make a video about how to fix dowagers hump aka neck hump
Yes dear, I can. But just to make things clear: is your hump in the base of the neck (buffalo neck) or is it more like kyphosis (cf Scheuermann disease)?
@@OlivierGirard how can I tell?
@@henryxavier8742 your doctor would best be able to tell... but basically I'm trying to know if 1) the vertebrae are kind of wedge-shaped, which increases the spinal curve or 2) there's a fatty / soft tissue mass in your neck, which makes a bump that has nothing to do with the bones. Has anyone diagnosed it so far?
@@OlivierGirard as of now no one has diagnosed it, I will go get it checked soon and come back to you then, thank you.
Hi. I was diagnosed with Cervical Radiculopathy and one of the exercises recommended was chin tuck. However, I feel some radiating pain/tingling sensation on my shoulder down to my arm when I do chin tuck. Should I stop? Thank u so much.
Hey Michelle! I wouldn't recommend the exercise anyway, so even less if you feel pain when you do it. Focus your attention on this protocol rather... ua-cam.com/video/9a5wkLnd54I/v-deo.html
I been following your videos as I am worried about my recently underarm ache (both sides) that may be associated with round shoulder forward head. Ive been working on my posture (small frame) as I have costocondritis right side since Jan 21 after chest cold. Will correction and too much use before correcting cause this kind of ache in underarms area? It’s been sporadic aching for 2 months or so. Thanks in advance!
Hey dear! Do you recognize this pain pattern: ua-cam.com/video/uQT8BKZtpNw/v-deo.html ? If so, I'd rather think that the costochondritis pain has led you to close your chest, i.e. round your shoulders, which is a typical cause of serratus anterior pain...
Athletes work their necks out all the time to protect them from damage so why would an average person get adverse effects ?
Athletes pay the price of their training too...
@@OlivierGirard I’ve seen an athlete with triple spinal fusion in their cervical and working there neck out is actually keeping them mobility and strength so I don’t understand why one would be detrimental while the other is a positive thing
Hello Oliver, Im very worried.
Just the day before yesterday I started doing chin tucks (focusing on raising my the back of my upper head like you said) putting my back in a wall and pushing my chin with my fingers and holding the position for 5 seconds, I did it in the morning and in the night. Also been trying to fix my posture when I sit or standing and raising my head like in the chin tucks but without pushing my chin.
But today I woke up with a burning pain in my upper back, right in the middle (like in the spinal cord) and it radiates to the shoulders. A don’t know how to describe it, it feels like burning. I tried to find info about this, and the best I could get was Reddit forums saying this is normal, but the pain is really annoying (also I got a ear pain, maybe not related).
Did I did something wrong? Did I damage something?
Hey dear... thank God there is no direct relationship between pain and damage: big pain / annoyance can be due to nothing serious. Still, you should have immediate escalation processes in place when something hurts like it does now for you. In this case, my advice would be:
- min once per hour, upper body reset: ua-cam.com/video/LdDnb3Miwss/v-deo.html. No point to bend down too low...
- heat 2-3 times a day in the painful area (e.g., heat pack), because it's most probably super tense
And after this is solved, focus your energy on the video I published with the full prootocol to solve forward head posture without BS: ua-cam.com/video/9a5wkLnd54I/v-deo.html
... and let me know how ti goes!!
@@OlivierGirard Thank you very much for the detailed response Oliver.
One day after the burning pain I described the pain moved also to the lower back and it hurt while I walked aggressively or sneeze. I tried to not force myself for 2 days, just rest.
Now after 3 days the lower pain is gone and my upper back is kind of sore. I think at the end of the day it was a muscular pain (I think my muscles are not very confortable with a good posture haha) and not related to the spine thanks god.
Today I'll restart my workout routine and will try the exercises you recomend me to fix my posture.
Thank you very much for your response, have a wonderful day