Bridge Chiropractic May Newsletter: Chin Tuck Tips & Asian Chicken Lettuce Wraps

Bridge Chiropractic May Newsletter

Spring Into Better Posture: Try the Chin Tuck Exercise

As we welcome longer days and warmer weather, many of us are spending more time outdoors—whether gardening, playing with the kids, or simply enjoying fresh air. But with forward-leaning activities and extended screen time (hello, smartphones!), the neck often bears the brunt of poor posture. Enter the chin tuck: a simple yet powerful move that strengthens deep neck flexors, re-aligns your head over your shoulders, and helps alleviate neck tension. To perform a chin tuck:

1. Stand or sit with your spine tall and shoulders relaxed.

2. Gently retract your chin straight back (as if making a double chin) without tilting your head up or down.

3. Hold this position for 5–10 seconds, feeling a gentle stretch at the base of the skull and a contraction in the front of your neck.

4. Release and repeat 8–10 times, twice a day.

Over the coming weeks, incorporating chin tucks into your daily routine can reduce neck strain, minimize headaches, and restore proper cervical alignment—especially if you work at a desk or frequently glance down at your phone. Remember: small posture changes add up, and consistent practice is key.

Healthy Recipe Spotlight: Asian Chicken Lettuce Wraps

Spring is also a great time to refresh your meals with light, nutrient-packed dishes. These Asian Chicken Lettuce Wraps blend lean protein, vibrant veggies, and bold flavors to create a satisfying, low-carb dinner that supports your overall wellness. Here’s a quick overview:

• Ingredients (serves 4):

  • 1 lb ground chicken (or turkey)

  • 1 Tbsp sesame oil

  • 1/3 cup hoisin sauce

  • 2 Tbsp low-sodium soy sauce (or tamari)

  • 1 Tbsp rice wine vinegar

  • 1 Tbsp sriracha (optional, for heat)

  • 2 garlic cloves, minced

  • 1 Tbsp fresh ginger, minced

  • 8 oz water chestnuts, drained and chopped

  • 3 green onions, thinly sliced

  • Butter or bibb lettuce leaves

  • Sesame seeds and lime wedges, for garnish

• Instructions:

  1. Heat sesame oil in a large skillet over medium-high heat. Add garlic and ginger; sauté 30 seconds.

  2. Crumble ground chicken into the skillet; cook until no longer pink (4–5 minutes).

  3. Stir in chopped water chestnuts and green onions.

  4. In a small bowl, whisk hoisin, soy sauce, rice vinegar, and sriracha. Pour over chicken mixture and simmer for 2–3 minutes, stirring to coat.

  5. Remove from heat. Spoon the savory chicken filling into crisp lettuce leaves. Top with a sprinkle of sesame seeds and a squeeze of fresh lime juice.

These wraps are quick (ready in about 20 minutes), family-friendly, and easily customizable—add shredded carrots or sliced bell peppers to boost color and nutrients. They’re perfect for a lighter springtime dinner or a healthy meal prep option.

Bringing It All Together

At Bridge Chiropractic, we believe that true wellness involves both movement and nutrition. Strengthening exercises like chin tucks keep your spine aligned and your neck pain-free, while whole-food recipes fuel your body from the inside out. If you’re dealing with persistent neck or back tension, or simply want guidance on integrating posture-friendly habits into your day, we’re here to help.

Wishing you a vibrant, active May—if you have questions or need an adjustment, give us a call at 858-247-1214 or visit thebridgechiropractic.janeapp.com to schedule your next appointment. Here’s to healthy habits and delicious meals all spring long!