Forward Head Spine Imbalance & Posture Hold

Positioning:
1. Stand upright with your feet shoulder-width apart.
2. Engage your core by pulling your belly button towards your spine.
3. Place your hands behind your head, interlocking your fingers.
4. Keep your elbows wide and in line with your shoulders.
5. Ensure your shoulders are relaxed and not shrugged up towards your ears.

Movement:
1. Tuck your chin slightly towards your chest to align your head with your spine.
2. Maintain an upright posture, avoiding any excessive arching of the back.
3. Hold this position, focusing on keeping your shoulders down and back, and your head aligned.
4. Breathe deeply and hold for 20-30 seconds, concentrating on stability and control.
5. Release and relax your arms, then repeat as needed.

Tips:
- Ensure that your knees are slightly soft (not locked).
- If you feel any strain in your neck or back, check your alignment.
- This exercise can help improve posture and balance muscle tension in the neck and shoulders.