Several weeks ago, I published a quick video tip on a variation of the chin tuck exercise, the chin nod exercise. I received a lot of nice feedback regarding using the nod and wanted to share the next phase of the progression, integrating the chin nod into exercises.
Just like any other aspect of our rehabilitation and corrective exercise programs, the ultimate goal should be to groove motor patterns with simple exercises and slowly integrate them into more complex functional movement patterns. While the chin nod is a great choice to work on upper cervical flexion, it is really only a small part of the pattern.
We always talk about strengthening the lower trap and serratus and performing manual therapy on the pecs, subclavius, upper trap, and levator (to name the big ones…). The chin nod is a simple way to set your posture before some of these activities.
The goal is not to restrict movement, but rather to eventually learn a new motor pattern.
For example, I shot a quick clip on integrating the chin nod into the shoulder W exercise, which is fantastic for the posterior cuff and lower trap strengthening, as well as opening up the anterior shoulder.
This isn’t rocket science, but integrating the chin nod into exercises like this really helps groove the correct motor pattern better. Incidentally, this is one of my favorite exercises for those with cervicogenic headaches and neck pain. Have them sit up tall in the car at red lights and perform this exercise. Great, even without Theraband. I even use this integrated chin nod and shoulder W exercise as my breaks while sitting at the computer!
