Perform this exercise seated or standing.
Start with the head and neck in a neutral position. Slowly lower the chin toward the chest and place both hands behind the head. Gently push the head into the hands while the hands resist the motion. Hold for 3 breaths and bring back to neutral. Repeat for 10.
Primary Goal: To activate and strengthen the muscles on the back of the neck.
Focus Structures: Scalenes, Trapezius, Extensors of the cervical spine, SCM, thoracid extensors