- While seated on a bench, place a ribbon/flat band behind your head. Straighten out your back while still holding onto the ends of the band
- Gently extend the arms till the band starts applying force onto the neck muscles. Maintain the arm position.
- Allow the chin to slide forward, before pulling the head back. The neck in the "back" position should be straight and elongated.
- Sit on a bench, keeping a upright posture
- Place your index and middle finger right under the base of your skull and slightly to the side
- Find the tender spot and gently work on it with your fingertips
- Lie on your back with your knees bent and your feet on the ground to allow for a flat lower back
- Place the peanut tool under the base of your skull and lie back down
- Gently nod your head while the peanut tool is on the tender spot of the neck.
- Using a yoga block helps keep the head in a position which makes the movement easier and more effective
- Sit on a bench maintaining an upright posture. Place the heel of one palm on your forehead.
- Press the palm into the forehead while your front neck muscles are resisting the pressure.
- Apply steady pressure. Do not allow movement in the neck.
