1. Starting Position: Stand or sit tall with your shoulders relaxed and your head in a neutral position. Your ears should be aligned with your shoulders.
2. Movement: Gently tuck your chin in towards your neck, as if you are trying to create a double chin. Avoid tilting your head upwards or downwards. Ensure that your neck stays straight.
3. Hold Position: Maintain this position for 5 to 10 seconds, feeling the muscles at the back of your neck engage.
4. Release: Slowly return to the starting position and relax your neck.
5. Repetitions: Repeat this exercise for 5 to 10 repetitions, ensuring you maintain controlled movements.
6. Breathing: Breathe in normally throughout the exercise.
Tips:
- Keep your shoulders down and back during the exercise.
- If sitting, make sure your back is straight and your feet are flat on the floor.
- Perform this exercise regularly to strengthen your neck muscles and improve posture.
