Written Instructions:

Standing:

  1. Ensuring that your shoulders are back and your chest is high, bring your head forward maximally.
  2. Keeping your head forward, slowly tilt your chin and nose toward the ceiling.
  3. While maintaining the upward tilt of the chin and nose, bring your head back and HOLD for 2 seconds.
  4. Afterwards tilt your chin towards your chest holding for another 2 seconds

* This is 1 repetition. Complete 10 repetitions each day.

Positioned on Hands and Knees:

  1. Ensuring a neutral spine and shoulders, bring your head toward the ground maximally.
  2. Keeping your head forward slowly tilt your chin and nose toward the ceiling.
  3. While maintaining the upward tilt of the chin and nose, bring your head back and HOLD for 2 seconds.
  4. Afterwards tilt your chin towards your chest holding for another 2 seconds.

* This is 1 repetition. Complete 10 repetitions each day