Physio tip of the month - Chin Tucks for posture

It is often the little choices which we make each day which accumulate over time and have the biggest impact. So be it standing on one leg for 10 seconds each time you make a cup of tea, or taking the long way round to get a few more steps taken as you go about your daily activities, small changes will add up to make you stronger and fitter. Simple physiotherapy exercises can easily be incorporated into you daily routine.

Exercise of the month

Chin Tucks

This exercise is brilliant for postural correction. It also helps if you have arthritis in your neck and find you are losing movement.

Once you have practiced a few you can follow it with some left and right rotation adding a gentle pressure with your hand on your chin.

  1. Stand with your back to the wall/door and try to make sure the back of your head is in contact with the wall. You may need to put a small rolled up towel or sponge behind your head.
  2. Keeping your head in contact with the wall, tuck your chin in and slide the back of your head up the wall (it is a small movement). Hold the stretch for 5 seconds and then repeat 5 times.
  3. It’s also good to do this exercise lying down in bed with 1 pillow underneath your head.

Remember to include our 'Single Leg Stand', as recommended last month, in your routine.

If you think you could benefit from a little extra guidance, either from our fitness experts in the Audley Club or our physiotherapy partners, please get in touch.