Against-Wall Chin Tuck

1. Equipment: No equipment is needed for this exercise.

2. Starting Position:
- Find a clear wall and stand about 6 inches away from it.
- Stand tall with your feet shoulder-width apart and parallel to each other.
- Ensure your back and head are straight.
- Your heels should be under your knees, and your head should be aligned with your spine.

3. Movement:
- Take a deep breath in, and as you exhale, gently tuck your chin towards your neck.
- Imagine trying to create a double chin while keeping your upper body still.
- Press the back of your head against the wall while maintaining this tuck position.
- Hold this position for 5 to 10 seconds, breathing normally throughout.
- Ensure your shoulders remain relaxed and down, away from your ears.

4. Repetition:
- Slowly release the tuck and return to the starting position.
- Repeat this movement 10 to 15 times, focusing on controlled and gentle movements.

5. Tips:
- Keep your movements slow and controlled to avoid straining your neck.
- If you feel discomfort in your neck or head, reduce the range of motion or take breaks as needed.

6. Cool Down:
- After completing the repetitions, gently rotate your neck side to side and up and down to relax the muscles.

This exercise helps improve neck posture and strengthen the neck muscles.