- Lie on your back with your knees bent and your feet on the ground to allow for a flat lower back
- Elongate your neck as much as possible
- Tuck your chin in and raise the back of the head slightly off the ground
- Lie on your back with your knees bent and your feet on the ground to allow for a flat lower back.
- Tuck your chin in and raise the back of the head slightly off the ground before lowering back down.
- As soon as you feel the ground with the back of your head, repeat the movement without resting on the ground.
- Sit on a bench maintaining an upright posture.
- Place the heel of one palm on the side front of your forehead, and the other on the side back of your head.
- Try rotating your head towards the side of the palm that is to the side front of the head.
- Apply steady pressure, while both palms resist the rotation.
- Sit on a bench maintaining an upright posture.
- Place the heel of one palm on the side of your head.
- Apply pressure into the side of the head while your neck muscles resist the pressure.
