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Posted on 06-08-2015

You know I've been Harping on taking a break from long computer hours, right? Who doesn't know that forward head posture leads to so many problems and Xray evidence of degeneration in the discs? 

Help Restore Normal Head Position on Top of the Spine


Suffering from headaches, neck pain, burning pain across the shoulders, or upper-back tension? Maybe you need to allow your neck muscles to relax after working so hard at your computer.

How to Do Chin Retractions:

Target Muscles: Deep anterior neck flexors
 
Action Desired: Decrease forward head posture, decrease compression of the lower neck joints, reduce the cervical curve.
 
Start Position: Sitting or standing
 
Exercise Movements: Look straight ahead, pull the chin back toward the neck. Hold for 2 to 3 seconds. This will cause an elongation of the neck. Usually you will feel a gentle pull in the back of the neck as this stretches tight muscles. Try to avoid letting the chin lift up or go down. If you feel like you are creating a “double chin”, you are doing it right.
 
Repetitions: 3-4 times every hour.

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