Introduction
Many people spend most of the day standing sitting in front of a computer or looking at the phone screen. Both of these activities and postures lead to bowing the head forward, which it can compress the nerves in the neck, creating pain. To improve the situation, it is useful to perform specifics chin bending exercises.
If you suffer from neck pain, however, it is better consult your doctor first to work on the chin or to perform other neck strengthening exercises. For an individualized exercise program aimed at best correcting posture, a physiotherapist can be consulted.
What are they for
Chin bending exercises, also known as double chin exercises because they also indirectly improve this blemish, are commonly performed to help correct a hunched posture e improve neck pain. They are often associated with other important neck strengthening exercises.
Chin pushups and deep neck flexor workouts shouldn't increase symptoms, quite the opposite: however, if you feel pain, stop them immediately and consult your doctor.
What exercises to do
Here are some very effective chin bending exercises to combat neck pain and improve double chin. The ideal is to do them three or four times a day.
Exercise 1: Supine Chin Bend
- Lie on your back, without putting pillows or supports under your neck. If the position is too uncomfortable, use a very thin pillow.
- Relax your neck muscles, using gravity to flatten your head to the ground and bring your ears in line with your shoulders.
- From this position, bend your chin back. If necessary, place two fingers on the chin to facilitate this movement.
- Stop when you feel a stretch along the muscles in the back of the neck.
- Hold the position for a second or two; then relax.
Number of repetitions: repeat 8 to 10 times.
Exercise 2: Seated Chin Bend
- Sit with your back straight on a chair or any other solid surface.
- Push your shoulder blades back, bringing them together and pulling them down. Maintain this position throughout the exercise.
- Looking straight ahead, pull your chin back, as if you want to create a "double chin".
- Hold the position for a second or two; then relax, but without bending over.
Number of repetitions: repeat 8 to 10 times.
Exercise 3: Deep Neck Flexor Strengthening
- Lie on your back on a solid surface - the floor is perfect.
- Let your head relax and bring your ears in line with your shoulders.
- Flatten the back of the neck by lowering the chin.
- Maintain this position for 10 seconds; then relax.
Number of repetitions: repeat 10 times.
Exercise 4: Neck Isometry
This exercise is to be performed in four stages: in fact, it includes four different movements.
First phase
- Sit with your back straight and with your ears in line with your shoulders.
- Place a palm against your forehead. Press gently on the forehead with your hand, but contract the neck muscles to prevent the head from moving.
- Hold the pressure for 10 seconds; then relax.
Number of repetitions: repeat three times.
Second phase
- Place the palm against the back of the neck.
- Gently push your head forward, meeting resistance and contracting the neck muscles.
- Hold the position for 10 seconds, then relax.
Number of repetitions: repeat three times.
Third stage
- Place your palm over your right ear.
- Push your head to the left.
- Contract the muscles on the right side of the neck to keep the head from moving.
- Hold the position for 10 seconds, then relax.
Number of repetitions: repeat three times.
Fourth phase
- Place your palm over your left ear.
- Push your head to the right.
- Contract the muscles on the left side of the neck to keep the head from moving.
- Hold the position for 10 seconds, then relax.
Number of repetitions: repeat three times
Lateral flexion
- In an upright position, with the back straight, the shoulder blades closed, the shoulders detached from the ears.
- Bend the neck and chin to bring the right ear closer to the right shoulder. You will likely feel a stretch along the muscles on the left side of the neck. Don't bring your shoulder to your ear.
- Repeat on the opposite side.
Number of repetitions: perform 8 to 10 times per side.
Circumstances of the shoulders
These exercises are very helpful in improving the flexibility of the neck muscles that run along the top of the shoulders.
- In an upright position, with the back straight, the spine well extended and the neck elongated. The chin should point slightly towards the chest and the shoulder blades should be closed.
- Shrug your shoulders towards your ears.
- Then, bring them back and down, then forward again.
- Make complete circles, drawing imaginary circles.
Number of repetitions: repeat 10 times forwards, then 10 times backwards.
Muscle tension could be caused by anxiety.
In these cases, is it better heat or cold therapy?
