EPHYT

Chin Tucks Against Pillow in Supine

How to Perform Chin Tucks Against Pillow in Supine

Equipment Needed

  • A firm but comfortable pillow or folded towel.

Movement Execution

  1. Set-Up
    • Lie flat on your back on a firm surface (e.g., a yoga mat or firm mattress).
    • Place a pillow or folded towel underneath your head to support the natural curve of your neck.
  2. Starting Position
    • Position your head so that your gaze is directly upward, and your neck is in a neutral position.
    • Ensure the back of your head is lightly resting against the pillow, and your shoulders are relaxed.
  3. Performing the Movement
    • Gently nod your head as if you are trying to give yourself a subtle “yes” motion.
    • Draw your chin down toward your throat without lifting your head off the pillow.
    • Focus on flattening the back of your neck slightly against the pillow while keeping your shoulders relaxed.
  4. Maintaining Engagement
    • Hold the tucked position for 3–5 seconds, ensuring you feel the deep cervical flexors activating.
    • Release the tuck gradually to return to the starting position.
  5. Breathing
    • Maintain normal breathing throughout the movement. Avoid holding your breath.
  6. Repetitions
    • Perform 10–15 repetitions for rehab or posture correction, or 8–12 repetitions for strength.

Proprioceptive Cues

  • Visualize a string pulling the back of your head gently away from your shoulders.
  • Focus on initiating the movement from your deep neck flexors, avoiding excessive use of your larger neck muscles.
  • Imagine elongating your neck while maintaining contact with the pillow.

Muscle Engagement

  • Primary Movers: Deep cervical flexors (longus colli and longus capitis).
  • Secondary Muscles: Sternocleidomastoid, anterior scalenes.

Common Cheat Movements or Mistakes

  1. Lifting the Head: Engaging the sternocleidomastoid excessively instead of isolating the deep neck flexors.
  2. Shrugging Shoulders: Tension in the upper trapezius instead of focusing on the neck.
  3. Overextending the Neck: Pushing too hard into the pillow, leading to discomfort or compensatory movements.
  4. Holding Breath: Failing to breathe naturally throughout the exercise.

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

Rehabilitation

  • Prescription: 2–3 sets of 10–15 repetitions.
  • RPE: 3–4 (gentle effort focusing on proper form and activation).

Posture Correction

  • Prescription: 3 sets of 12–15 repetitions.
  • RPE: 2–3 (light effort to improve endurance and neuromuscular control).

Progression and Variations

Progressions

  • Use a firmer pillow to increase resistance against the tuck.
  • Hold the tuck for a longer duration (5–10 seconds).

Variations

  • Perform with a rolled-up towel instead of a pillow for increased neck alignment control.

Why Perform Chin Tucks Against Pillow in Supine?

  • Improves Neck Alignment: Encourages proper cervical spine posture.
  • Activates Deep Cervical Flexors: Targets often underused muscles essential for neck stability.
  • Relieves Neck Pain: Alleviates tension by strengthening stabilizing muscles.

Clinical Reasons to Perform Chin Tucks Against Pillow in Supine

Evidence-Based Benefits

  1. Posture Correction: Reinforces the cervical alignment for those with forward head posture.
    • Evidence: Strengthening deep neck flexors improves head and neck posture (Jull et al., 2008).
  2. Cervical Spine Rehabilitation: Useful in recovery from whiplash or neck strain.
    • Evidence: Deep cervical flexor training reduces neck pain and dysfunction (Falla et al., 2003).
  3. Preventive Care: Maintains neck stability in sedentary individuals.
    • Evidence: Regular neck exercises reduce strain-related neck pain (Ylinen et al., 2007).

Who Should Do Chin Tucks Against Pillow in Supine?

  • Clinical Ailments:
    • Forward Head Posture: Reduces strain on posterior neck muscles.
    • Chronic Neck Pain: Strengthens weak neck stabilizers.
    • Rehabilitation Staging: Early to mid-stage rehab after neck injury or strain.
  • Athletes: Enhances neck stability for sports requiring head control (e.g., gymnastics, wrestling).
  • Desk Workers: Counteracts the effects of prolonged sitting and poor ergonomics.

Muscles Involved

Primary Movers

  1. Longus Colli
    • Origin: C3–T3 vertebrae.
    • Insertion: C1–C6 vertebrae.
    • Function: Neck flexion and stabilization.
  2. Longus Capitis
    • Origin: Transverse processes of cervical vertebrae.
    • Insertion: Occipital bone.
    • Function: Flexes and stabilizes the head and upper cervical spine.

Secondary Muscles

  • Sternocleidomastoid, anterior scalene, rectus capitis anterior.