Forward Head Posture Hold

Starting Position:
1. Stand up straight with your feet shoulder-width apart.
2. Relax your arms by your sides or place your hands on your hips for stability.
3. Gently draw your chin in towards your neck to elongate your spine and align your head over your shoulders.
4. Bring your arms behind your head and interlace your fingers, gently supporting the base of your skull.

Movement:
1. While maintaining the chin tuck position, take a deep breath in.
2. As you exhale, gently pull your head downwards with your hands, creating a slight stretch in the back of your neck.
3. Hold this position for 15-30 seconds, focusing on breathing steadily and deeply.
4. As you hold, feel the stretch in the back of your neck and upper back. Avoid any sharp pain; the stretch should feel gentle.
5. Release the pressure and return to the starting position, relaxing your arms and neck.

Repetitions:
- Repeat the stretch 2-3 times, ensuring to maintain good posture throughout.

Tips:
- Keep your shoulders relaxed away from your ears.
- Focus on a smooth and controlled movement, avoiding any jerking motions.
- This exercise can help improve posture and relieve tension in the neck area.