- Sit on a bench maintaining an upright posture
- Wrap a ribbon/flat band around your head and hold the ends to the side of your head with one arm.
- Extend the elbow slightly till you feel the opposite side of your neck resisting the band
- Sit on a bench maintaining an upright posture.
- Wrap a ribbon/flat band around your head and hold the ends to the side of your head with one arm.
- Gently extend the arm till the band starts applying force onto the neck muscles then bend your arm so that the band resistance is reduced but not eliminated.
- Sit on a bench maintaining an upright posture
- Wrap a ribbon/flat band around your head and hold the ends to the side of your head with one arm
- Gently extend the arm till the band starts applying force onto the neck muscles.
- 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 the chin in and press the back of your head into the ground
- It helps having a folded towel under the head.
