1. Stand or sit upright with a straight back.
2. Place one hand on the back of your head, with your elbow pointing forward. If standing, ensure your feet are shoulder-width apart for stability.
3. Apply gentle pressure with your hand while simultaneously resisting with your neck muscles, effectively keeping your head stationary.
4. Keep the pressure even and consistent; your head should not move backward or forward.
5. Hold the pressure for a chosen duration, usually starting at around 10-30 seconds, depending on your comfort and strength level.
6. Release the pressure gently and relax your neck muscles.
7. Repeat for the desired number of sets, resting 1-2 minutes between each set.
8. To ensure balanced conditioning, perform this exercise with equal pressure from each hand (if alternating), or use both hands simultaneously to apply even resistance.
Note: Always perform the exercise with smooth and controlled pressure to avoid any strain or injury. If you're new to neck exercises or have any neck issues, consult with a healthcare provider or fitness professional before performing this exercise.
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