Did you know that spending long hours sitting and peering into a #microscope can lead to serious neck and back issues over time if proper #ergonomics aren't practiced? For eye surgeons, it’s essential to train their bodies and minds to prevent these injuries. Dr. Nicole Bajic introduces a simple exercise to strengthen the upper thoracic extensors, the muscles that help keep your head aligned over your shoulders: Chin Tucks! Chin tucks can help improve the neck’s strength, #flexibility, and function.

Chin Tuck Exercise:

1️⃣Sit up straight, looking ahead with your ears aligned over your shoulders.
2️⃣Place a finger on your chin.
3️⃣Without moving your finger, pull your chin and head straight back until you feel a stretch at the base of your head and top of your neck. (There should be a gap between your chin and finger.)
4️⃣Hold for 5 seconds.
5️⃣Return your chin to the starting position.
6️⃣Repeat 10 times, or as comfortable.

✨Note: Dr. Bajic was solely a passenger princess and no driving laws were broken in the production of this video!

References:
Honavar, Santosh G. "Head Up, Heels Down, Posture Perfect: Ergonomics for an Ophthalmologist." Indian Journal of Ophthalmology, vol. 65, no. 8, 2017, pp. 647-650. doi:10.4103/ijo.IJO_711_17. PMID: 28820146; PMCID: PMC5598171.

Morrison, Gavin. "How Poor Posture Causes Neck Pain." Spine-health, Veritas Health, 1999-2024, [ Ссылка ]. Accessed 16 July 2024.

Palma, Camille V., MD. "Ergonomics Simplified." EyeNet Magazine, American Academy of Ophthalmology, 20 Nov. 2023, [ Ссылка ]. Accessed 16 July 2024.

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