EPHYT

Chin Tucks with Theraband in Sitting

How to Perform Chin Tucks with Theraband in Sitting

Equipment Alternatives

  • Resistance Band: Use a light or medium resistance band. A heavier band can be used for progression.
  • Chair: A sturdy, armless chair with a backrest, if needed for stability.

Movement Execution

  1. Set Up:
    • Sit upright on a chair with your feet flat on the floor and your spine neutral.
    • Place the resistance band around the back of your head, positioning it across the occiput (base of the skull).
    • Anchor both ends of the band securely, either holding them with your hands at chest level or tying them to a fixed object in front of you.
  2. Initiate the Movement:
    • Start with your head tilted minimally downwards, eyes gazed at 45 degrees towards the ground
    • Slowly tuck your chin toward your throat while maintaining the alignment of your spine.
    • Draw your head backward into the resistance band, creating tension.
  3. Engage the Deep Cervical Flexors:
    • Focus on activating the deep muscles of the neck (longus colli and longus capitis).
    • Avoid engaging superficial muscles like the SCM or upper traps.
  4. Hold the Position:
    • Maintain the chin tuck for 3–5 seconds, feeling the contraction of the deep cervical flexors.
  5. Return to Start:
    • Slowly release the tension and return to the neutral position without allowing your head to protrude forward.
  6. Repeat: Perform 10–12 repetitions per set.

Proprioceptive Cues

  • Visualize lengthening the back of your neck as you perform the movement.
  • Imagine a string gently pulling your head backward while your chin tucks in.
  • Maintain a tall posture, avoiding slumping through your shoulders or upper back.

Muscle Engagement

  • Primary Movers: Deep cervical flexors (longus colli, longus capitis).
  • Secondary Muscles: Suboccipital muscles, upper trapezius (minimal engagement), levator scapulae (stabilization).

Common Cheat Movements or Mistakes

  1. Using Superficial Muscles: Overusing the SCM or upper traps instead of deep cervical flexors.
  2. Slouching Posture: Losing spinal alignment reduces the effectiveness of the exercise.
  3. Quick Movements: Performing the motion too quickly can limit muscle engagement.
  4. Band Misplacement: Placing the band too high (crown) or too low (neck) instead of the occiput.
  5. Overextension: Extending the neck backward instead of tucking and retracting.

Sets, Reps, and RPE (Rate of Perceived Effort)

Rehab

  • Prescription: 2–3 sets of 10–12 repetitions.
  • RPE: 3–4 (mild effort focusing on control and form).

Posture and Mobility

  • Prescription: 1–2 sets of 12–15 repetitions daily.
  • RPE: 2–3 (gentle activation to improve endurance).

Strengthening

  • Prescription: 3–4 sets of 8–10 repetitions.
  • RPE: 5–6 (moderate effort emphasizing stability).

Progression and Variations

Progressions

  • Use a heavier resistance band for increased difficulty.
  • Incorporate isometric holds of 10–15 seconds at the end range.
  • Perform the exercise on an unstable surface (e.g., a stability ball) to challenge core stability.

Variations

  • Perform the exercise in standing to add a balance component.
  • Combine chin tucks with scapular retractions for a full postural correction routine.

Why Perform Chin Tucks with Theraband in Sitting?

  • Improves Neck Stability: Strengthens deep cervical flexors, which stabilize the neck during dynamic movements.
  • Corrects Forward Head Posture: Retrains proper cervical alignment.
  • Alleviates Neck Pain: Reduces strain on the superficial muscles and cervical joints.

Clinical Reasons to Perform Chin Tucks

Evidence-Based Benefits

  1. Treats Forward Head Posture: Retrains deep neck flexor engagement to counteract habitual forward positioning.
    • Evidence: Research by Jull et al. (2009) supports deep cervical flexor training for postural correction.
  2. Reduces Neck Pain: Activates stabilizers to alleviate chronic discomfort.
    • Evidence: Falla et al. (2007) highlight the role of cervical flexors in pain reduction.
  3. Improves Cervical Stability: Enhances neck control during functional tasks and sports.
    • Evidence: Cleland et al. (2005) demonstrate the importance of cervical stabilization exercises.

Who Should Do Chin Tucks with Theraband?

  • Clinical Ailments:
    • Chronic Neck Pain: Helps correct muscle imbalances and reduce strain.
    • Cervical Radiculopathy: Supports decompression and stabilization.
    • Post-Whiplash Syndrome: Effective in the mid-rehab stage for rebuilding neck control.
  • Athletes: Beneficial for swimmers, cyclists, and combat sports practitioners needing neck stability.
  • Desk Workers: Counteracts the effects of prolonged sitting and poor posture.

Muscles Involved

Primary Movers

  1. Longus Colli
    • Origin: Anterior tubercles of C3–C5 and vertebral bodies of C5–T3.
    • Insertion: Anterior tubercle of C1 and vertebral bodies of C2–C4.
    • Function: Cervical flexion and stabilization.
  2. Longus Capitis
    • Origin: Anterior tubercles of C3–C6 transverse processes.
    • Insertion: Basilar part of the occipital bone.
    • Function: Stabilizes and flexes the cervical spine.

Secondary Muscles

  1. Suboccipital Muscles
    • Origin: Posterior C1–C2 vertebrae.
    • Insertion: Inferior nuchal line of the occipital bone.
    • Function: Fine-tunes head movements and stabilizes the upper cervical spine.