How is this muscle injured?
Any activity that encourages poor posture where the chin sticks forward creating a deep curve in the neck. E.g. doing paperwork, looking at a computer screen, driving and slouching whilst watching TV.
What would I feel if there was a problem?
- Sore eyes
- Upper back and neck tension
What are the benefits of this stretch?
- Stretches the suboccipital muscles which runs from the base of the skull and joins the top of the neck, relieving headaches, upper back and neck tension.
- Strengthens the muscles in the front of the neck, called the deep neck flexors, helping to align the head with shoulders and therefore helping to promote good posture.
1. Place your finger on your chin.
2. Press your tongue into the roof of your mouth then draw your chin backwards into your neck;
3. Make sure you aren’t dropping the chin to the chest, it is a backwards movement.
4. You should feel a stretch where the muscles attach to the base of the skull, hopefully relieving headaches and neck tension.
5. Hold for 10 seconds
6. Repeat 10 times.
Continue using this posture during the day by:
Drawing your chin back towards your neck and feel the puppeteer is pulling the string up from the top of your head whilst letting the shoulders drop down your back.
NB: The more double chins you make the better you’re doing the stretch!
- Try this exercise in the car against the headrest for a quick posture check whilst driving.
- Practice a chin tuck while typing on your computer, doing paper work, talking on the phone or any other daily habit that promotes poor posture.
NB: You need to ‘feel’ the stretch but not to the point of experiencing any pain… all stretches should be PAIN-FREE!
If you would like further information, advice or to discuss a treatment then please call Emma Milligan (Osteopath) on 0118 9614072/07792 580 402 or Michelle Davey (Massage Therapist) on 0118 9660004/07729 414 099.