How to Position the Head, Neck and Shoulders
My teacher tells us to "bring the chin to the chest" in certain matwork exercises. What does this mean?
by Brent Anderson
The phrase "chin to chest" is meant to help students maintain proper head alignment during many mat exercises, including the Single Leg Stretch, Double Leg Stretch, Roll Up, Teaser and more. When performing these mat exercises, people commonly jut their chins forward either because they are accustomed to a forward head posture, because they lack awareness of where their bodies are in space or because they have poorly organized abdominal muscles. Sometimes all three of these problems exist.
If taken literally-as many people do-the cue "chin to chest" can overcorrect the problem, placing you at risk of neck discomfort and even injury. A better way of phrasing this would be "bring the chin towards the chest."
The illustrations below demonstrate the two most common errors in neck and head alignment while doing exercises on your back.
Error 1: Forward head posture-The whole head is reaching forward, out of alignment with rest of the spine.
Error 2: Tucked chin-The head is tucked too far down, often the result of the image "chin to chest."
Correct: The optimal alignment of head, neck and shoulders allows a fist-sized space between the chin and the chest.
Here are four visual images to help restore the head, neck and shoulders to their optimal positions.
1. Maintain the greatest distance possible between the ears and shoulders without forcing the shoulders down.
2. Maintain a wide "smile" across the chest and back to keep the shoulders wide.
3. Relax the jaw, mouth and throat to prevent neck tension.
4. Imagine a string attached to the crown of the head drawing away from the tailbone.
Brent Anderson is the founder of Polestar Education, based in Miami, Florida, and a leading authority in performing arts medicine and Pilates-evolved techniques for rehabilitation.
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