How to do it
Exhale slowly as you lower your chin toward your chest.
- 1
Sit or stand up straight.
- 2
Gently lower your chin towards your chest, feeling the stretch in the back of your neck.
- 3
Place your hands on the back of your head for a gentle added pressure if needed.
- 4
Hold for 15-30 seconds, then slowly lift your head back to the starting position.
Expert tip
Keep your spine aligned and avoid hunching your shoulders to maintain proper form and target the neck muscles effectively.
Common mistakes
- ✕Pulling the head down too hard with hands
- ✕Poking the chin forward instead of tucking
- ✕Flaring the elbows wide during the pull