Poking Chin

Poor Posture

Poking Chin, also known as forward head posture, is a condition characterized by excessive forward tilt of the neck, often accompanied by poor upper back posture. Factors such as prolonged head-down activities, using electronic devices, and poor sitting/standing habits can lead to abnormal stress on the cervical spine, resulting in muscle fatigue and discomfort.

Negative Impacts of Poking Chin

Poking Chin posture is becoming increasingly common in modern life, especially with prolonged use of smartphones, computers, and improper sitting habits. Turtle neck can lead to several problems, including:

Neck and shoulder pain
“Dowager’s hump” at the neck-shoulder junction
Headaches and eye strain
Impaired appearance and self-confidence
Impaired blood circulation, leading to headaches, dizziness, insomnia, tinnitus, memory issues, or hair loss

Improving Poking Chin

Methods to prevent and improve poking chin include:

Maintaining correct sitting and standing posture, keeping the body upright with normal spinal curves.
Performing regular stretching exercises, especially for the neck muscles, gently lengthening the neck while slightly tucking the chin.
Minimizing the time spent using computers and handheld devices.
Taking regular breaks to avoid prolonged static postures.
Seeking professional medical advice, such as from a doctor or physical therapist, for individualized treatment plans and recommendations.

Exercises to Improve Poking Chin

Deep neck muscle strengthening:

Gently tuck the chin while maintaining an upright posture, hold for 10 seconds, 5 reps.

Upward-Facing Dog

Support the body with hands, arch the back and lift the body off the ground, hold for 10 seconds, repeat 3 sets

Downward-Facing Dog

Support the body with hands, fold the body forward with straight arms and legs, hold for 10 seconds, repeat 3 sets

Pect Stretch

Stand near a wall, reach the arms back, until a stretch is felt in the chest muscles, hold for 15 seconds, repeat 3 sets

Oblique Stretch

Stand with feet staggered, extend the arms, and rotate the body towards the front leg, hold for 15 seconds, repeat 3 sets

Full Breathing Exercise

Maintain an upright posture, relax the shoulders, slowly exhale, then inhale with a 1:1 ratio of chest and abdomen expansion, then exhale, repeat 10 times

MANA Core Values

Integration of Eastern and Western Medicine, Multidimensional Therapy
Reshaping Structural Integrity to Achieve Inner and Outer Balance
Guiding Body Perception to Think & Foster a Healthy Lifestyle
Conducted by Registered TCM Practitioners and Physiotherapists for Examination and Treatment

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Poking Chin

Negative Impacts of Poking Chin

Improving Poking Chin

Exercises to Improve Poking Chin

MANA Core Values

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