Those who want to get rid of tension in the back of the head and the habit of pushing their head forward when working with the phone do not have to buy orthopedic collars or spend time on long massage sessions. One simple technique is enough to gently return the cervical vertebrae to their natural position, relieve trapezius spasm and restore correct posture.
This exercise is called “chin tuck”. A short action that is convenient to perform while sitting at your desk, in the car, or even while lying in bed before going to bed.
Sit or stand straight, look straight ahead, and lower your shoulders as much as possible. Without tilting your head, smoothly move your chin back horizontally, as if creating a “double chin.” At this moment, you will feel a slight tension in the back of your neck and a pleasant relaxation in the back of your head. Hold this position for four to five seconds, breathing evenly, then slowly return your head to the starting position. Repeat eight to ten times.
Perform this practice twice a day: in the morning to invigorate and in the evening to relieve accumulated tension. Do not throw your head back or make sudden movements; the action should be smooth and completely controlled. If dizziness or severe pain occurs during exercise, stop the exercise immediately and consult a specialist.
After just a few weeks of regular practice, you will notice that your back stays straighter without conscious effort, the usual heaviness in your shoulders will go away, and your gaze will become more open and confident.
