EPHYT

Chin Tucks in Four-Point Prone

How to Perform Chin Tucks in Four-Point Prone

Equipment Alternatives

  • Resistance Band (light)

Movement Execution

  1. Set Up:
    • Begin in a four-point position (hands and knees) with your spine neutral.
    • Place the resistance band around the back of your head, ensuring it rests on the occiput (base of your skull).
    • Anchor the band by trapping each end under your palms on the floor.
  2. Initiate the Movement:
    • With your neck in a neutral position, slowly tuck your chin toward your throat while maintaining alignment of your spine.
    • Focus on drawing your head backward into the resistance band.
  3. Engage the Deep Cervical Extensors:
    • Visualize initiating the movement from the deep cervical muscles (longus colli and capitis), not from the superficial muscles like the SCM.
    • Avoid shrugging or moving your shoulders during the motion.
  4. Hold the Position:
    • Maintain the tuck for 3–5 seconds, feeling the engagement of the muscles at the base of the skull and along the cervical spine.
  5. Return to Start:
    • Slowly release the tension, returning your neck to the neutral position.
  6. Repeat: Perform 8–12 repetitions per set.

Proprioceptive Cues

  • Visualize your head being pulled gently upward and backward as if creating length in the back of your neck.
  • Keep your gaze slightly downward to prevent excessive neck extension.
  • Focus on feeling tension in the deep cervical extensors rather than the superficial neck muscles.
  • Maintain a stable shoulder girdle and avoid collapsing through your wrists or lower back.

Muscle Engagement

  • Primary Movers: Deep cervical extensors (longus colli, longus capitis), suboccipital muscles

Common Cheat Movements or Mistakes

  1. Using the Superficial Muscles: Avoid overactivating the SCM or upper traps.
  2. Shrugging Shoulders: Leads to compensation and reduces focus on cervical extensors.
  3. Collapsing Through the Spine: Maintain a neutral spine and avoid sagging at the lower back.
  4. Quick Movements: Reduces control and engagement. Perform the exercise slowly and deliberately.
  5. Band Misplacement: Ensure the band stays on the occiput, not the neck or crown of the head.

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

Rehab

  • Prescription: 2–3 sets of 10–12 repetitions.
  • RPE: 3–4 (mild activation with focus on control).

Posture and Mobility

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

Progression and Variations

Progressions

  • Use a heavier resistance band to increase the challenge.
  • Perform the exercise with your knees lifted (hover position) to incorporate core stability.

Variations

  • Perform chin tucks in a seated position using the band for similar activation.
  • Add a dynamic element by alternating between flexion (chin tuck) and slight cervical extension.

Why Perform Chin Tucks in Four-Point Prone?

  • Strengthens Deep Cervical Muscles: Targets the stabilizing muscles of the neck, improving functional support.
  • Reduces Forward Head Posture: Encourages proper cervical alignment.
  • Improves Proprioception: Enhances awareness of neck positioning during movement.

Clinical Reasons to Perform Chin Tucks

Evidence-Based Benefits

  1. Treats Cervical Instability: Activates and strengthens deep stabilizers to improve neck control.
    • Evidence: Studies by Falla et al. (2007) highlight the role of cervical flexor training in neck stabilization.
  2. Relieves Chronic Neck Pain: Corrects muscle imbalances contributing to discomfort.
    • Evidence: Research by Jull et al. (2009) supports deep cervical flexor training for pain reduction.
  3. Improves Postural Control: Enhances endurance of cervical stabilizers, aiding prolonged posture maintenance.
    • Evidence: Cleland et al. (2005) demonstrate the impact of cervical retraining on posture.

Who Should Do Chin Tucks in Four-Point Prone?

  • Clinical Ailments:
    • Chronic Neck Pain: Beneficial for managing and reducing pain.
    • Post-Whiplash Syndrome: Introduced in the mid-rehab stage (6–8 weeks).
    • Cervical Radiculopathy: Helps decompress and stabilize affected segments.
    • Forward Head Posture: Realigns cervical spine to reduce strain.
  • Athletes: Swimmers, cyclists, and combat sports athletes benefit from improved neck stability.
  • Desk Workers: Counteracts strain from prolonged computer use and static postures.

Muscles Involved

Primary Movers

  1. Longus Colli
    • Origin: Anterior tubercles of C3–C5 vertebrae 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.
  3. 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.