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Neck Retraction
- 1 - Sit or stand tall with your spine neutral, shoulders relaxed, and eyes looking straight ahead.
- 2 - Keep your chin level and gently draw your head straight backward, as if making a double chin.
- 3 - Avoid tilting your head up or down; the movement should be horizontal and controlled.
- 4 - Pause in the retracted position and feel a gentle stretch at the back of the neck.
- 5 - Hold briefly while breathing normally, then slowly return to the starting position.
- 6 - Repeat for the desired number of repetitions or hold duration.
