Lying Chin Tuck

Proper positioning of the cervical spine and occiput is essential for optimal core function and general performance, and (at least in theory) helps minimize the risk of concussion-like symptoms. Most hockey players present with a forward head posture and posterior cranial rotation. This positioning places the anterior neck structures in a lengthened position, and can lead to shortening and/or excessive stiffness posteriorly. In an effort to reinforce better alignment and stiffness balance across the joint, we integrate basic anterior neck strengthening exercises into our off-season and throughout the year.

This video is of an exercise I call the "Lying Chin Tuck", which is a "level 1" anterior neck exercise. The goal here is to tuck the chin down, while sliding the head posteriorly along the floor (may not be easily noticed), to drive anterior cranial rotation, anterior strengthening and posterior lengthening. It's important to watch the rib cage, as many will have difficulty tucking their chin without a significant superior shift of the ribs. This can be indicative of poor core control, among other things.

Lying Chin Tuck