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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Sit or stand tall with the head centered over the shoulders and the jaw relaxed.
- 02Place both palms on the forehead and gently press the head forward while the hands prevent any movement.
- 03Hold the front-neck contraction at a moderate effort while breathing normally, then release the pressure gradually.
- 04Place both hands behind the head and press backward into them without tilting or extending the neck.
- 05Hold for the assigned time, release slowly, and stop if the exercise causes dizziness, headache, or radiating symptoms.
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Variations
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Alternatives
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