Believe it or not, pain is beneficial. It’s one of your body’s warning systems, alerting you to a problem so that you can fix it before it gets worse. Without it, you’d seriously damage yourself and wear down prematurely.

Chronic Pain

Chronic pain is a problem. While it informs you that an underlying condition has gone unaddressed for far too long, chronic pain is crippling and can directly result in musculoskeletal disorders. In addition, it can impose a more sedentary lifestyle due to a desire to avoid pain, which can expose you to related risks and health complications, if left unchallenged.
Think about it: how many things have you stopped yourself from doing because of pain? How many sick days have you taken, trying to manage a problem that never seems to go away? How many nights have been interrupted by pain, or how much do you dread the first hour after waking?

Treating Pain

You should always consult a healthcare specialist prior to undertaking new pain management options. That can include your family doctor, manual therapist, physiotherapist, chiropractor, osteopath, acupuncturist, or massage therapist, to name a few.

Pharmaceutical Drugs

Over-the-counter (OTC) drugs such as painkillers can be beneficial for dealing with acute pain, but should not be used long-term. Prescription drugs, such as opioids and anti inflammatories, may also be necessary if your pain is debilitating. Although they will reduce pain in the short term, they generally address the symptoms as opposed to the cause and can create dependency if used long term.

Surgical Intervention

In some cases, surgical intervention may be unavoidable in order to address serious problems. Surgery is hopefully only considered as a last resort. Be sure to speak with your doctor to understand the risks and possible consequences prior to undergoing surgical or other invasive treatment. If feasible, you may wish to opt for alternative, non-invasive and non-permanent approaches.

Manual Therapy

Chiropractic, massage therapy, osteopathy and physiotherapy are usually non-invasive approaches and often recommended as part of a holistic approach to treating musculoskeletal pain disorders. In addition to treatment, practitioners will often recommend that patients follow regular exercise programs for strength and conditioning in order to prevent future injury and recurrence of symptoms.

Do It Yourself

Exercise and compresses are non-invasive options that you can perform on your own and do not create dependency. Compresses reduce inflammation, pain and stiffness, but their benefits can be short-lived unless the underlying muscles are strengthened. Combining compresses with exercise treats the source of the pain in a natural, sustainable way. Benefits include increased flexibility, blood flow, improved posture and reduced risk of injury.

Chin Tuck

A strong neck helps you prevent injury, have better posture, treat and prevent the recurrence of pain. The chin tuck is a key cervical retraction exercise recommended by healthcare professionals in order to correct poor posture and strengthen weakened muscles, by keeping the head aligned above the spine as opposed to leaning forward (FHP: Forward Head Posture, or “text neck”). Exercising the neck muscles regularly and with proper form will improve strength, flexibility, blood flow and overall function.

Why It Works

When performed properly and regularly, the chin tuck aligns your cervical spine in order to target and strengthen the sternocleidomastoid, deep cervical flexors and lower cervical flexors, while stretching the scalene muscles along the front of the neck and suboccipital muscles at the base of the skull.

Because neck muscles support the cervical spine and contribute to the healthy movement of head, neck, upper back and shoulders, keeping them healthy and strong are critical to keeping you healthy and moving.

Chin Tuck with XtreemNek

We developed XtreemNek to help you perform the chin tuck exercise with proper form, to increase efficiency and reduce the chance of injury or strain. XtreemNek has a robust integrated resistance band mechanism so that you can use it as part of your treatment, as well as a strength and conditioning device forming part of your regular workout routine.

Targeted Neck Muscles

  • Sternocleidomastoid (SCM): The SCM attaches to a bone behind the ear on one end, called the mastoid process, down the front of the neck and attaches at both the sternum and collarbone. When one or both STMs contract, the head can rotate to the side or the chin can tilt. This large muscle also helps to protect fragile structures, such as the carotid artery.
  • Deep cervical flexors: This grouping of muscles includes the longus capitis and longus colli muscles, which run along the front of the cervical spine. The deep cervical flexor muscles are involved in flexing the neck forward and help to stabilize the cervical spine.
  • Scalene muscles: Found on each side of the neck, they are involved in flexion, lateral flexion and rotation of the neck.
  • Suboccipitals: The suboccipital muscles connect the top of the cervical spine with the base of the skull. They play a key role in head extension and rotation.

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