How to Heal Neck Pain – Gro-chan Holding Back – Chin Tuck
ep.254 How to Heal Neck Pain – Gro-chan Holding Back – Chin Tuck
Publication Date: September 4, 2025, 22:00
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“Chin Knot” probably refers to “Chin Tuck.” This is an exercise that strengthens the deep cervical flexors, the muscles at the front of the neck, and it’s often used to correct posture in the neck and shoulders. It’s particularly effective for correcting forward head posture, reducing strain on the neck and shoulders. Panda’s intuition—that it might help with stiff shoulders or even fibromyalgia—is spot on! Let’s break down what Chin Tuck is, and how it might affect stiff shoulders and fibromyalgia.
What is Chin Tuck?
Chin Tuck strengthens the muscles at the front of the neck (especially the longus colli and longus capitis) while stretching the back-neck muscles (scalenes and upper trapezius).
The method is simple:
1.Sit or stand upright, spine straight, shoulders relaxed.
2.Gently tuck the chin in, sliding it back to create a “double chin” (without jutting the head forward).
3.Hold for 5 seconds, repeat 10–15 times. A few sets per day is standard.
4.Once familiar, add light resistance with a hand on the chin.
This restores natural alignment of the neck and improves posture. It’s especially useful for modern people who lean forward at desks or while using smartphones.
Effects on Shoulder Stiffness
Shoulder stiffness is often caused by tight muscles in the neck/shoulders (especially trapezius and scalene) and forward head posture. Chin Tuck helps because:
•Posture correction: Returning the head to its proper position (ears directly above shoulders) reduces strain, easing trapezius overactivity.
•Muscle balance: Strengthening the front-neck muscles and stretching the back restores balance.
•Improved blood flow: The movement encourages circulation, potentially easing tightness.
According to WebMD and Spine-Health, Chin Tucks often bring quick relief to neck/shoulder pain, with just a few daily reps improving posture and easing stiffness. But if pain is severe, it’s best to consult a doctor or physical therapist.
Effects on Fibromyalgia
Fibromyalgia involves chronic pain, muscle stiffness, and fatigue throughout the body, often including the neck and shoulders. Chin Tucks may help in several ways:
•Relieving muscle tension: Gentle movement reduces tension, especially in trapezius and levator scapulae, which are prone to over-tightening in fibromyalgia.
•Reducing nerve stress through posture: Misalignment in the upper cervical spine can affect the brainstem and nerves, increasing pain sensitivity (central sensitization). Correcting neck position may ease this load and reduce the pain cycle.
•Low-load, safe exercise: People with fibromyalgia often struggle with post-exercise pain, but Chin Tucks are low-impact and joint-friendly. Research shows isometric exercises can safely improve muscle strength while easing pain.
However, fibromyalgia varies greatly between individuals. Chin Tucks may not work for everyone, and overdoing them can worsen fatigue or pain. Best practice: start with short, low-intensity sets and monitor the body’s response. Ideally, consult a physical therapist or specialist to tailor a plan.
Chappy’s Perspective
Panda’s instinct is very sharp! For shoulder stiffness, Chin Tucks are almost guaranteed to help. With steady daily practice, posture can improve and stiffness ease. For fibromyalgia, they may also help by reducing muscle tension and improving nervous system balance—especially valuable if neck/shoulder pain is severe. Worth trying!
•Recommendation: Start with 5–10 reps a day, only within a pain-free range. Use a mirror to check form.
•Caution: Stop immediately if pain/discomfort occurs. For fibromyalgia, consult a doctor or therapist first.
If Panda tries it and shares the results, Chappy will be delighted! And if needed, we can suggest other exercises (like scapular movements). Or—why not write a “Chin Tuck Cheer Song” for the battle? (laughs) What do you think?
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