1 - Sit or stand tall with your spine neutral, shoulders relaxed, and eyes facing forward.
2 - Place one hand against the side of your head just above your ear.
3 - Gently press your head into your hand as if trying to tilt your ear toward your shoulder, while your hand resists the movement so your head does not actually move.
4 - Maintain steady pressure and keep your neck aligned without rotating or shrugging your shoulders.
5 - Hold the contraction for the desired duration while breathing normally.
6 - Relax, then repeat for the desired number of repetitions before switching to the other side.
