Seated Chin Tuck

Positioning:

1. Start by finding a comfortable and quiet space where you can sit without distractions.
2. Sit on your knees with your back straight. Ensure that your head is aligned with your spine.
3. Your shoulders should be relaxed and not hunched.
4. Place your hands gently on your thighs for stability.

Movement:

1. Begin by gently retracting your chin towards your neck. Imagine creating a double chin, but do this movement slowly and deliberately.
2. Hold the position for about 3 to 5 seconds, feeling a gentle stretch in the back of your neck.
3. Slowly return your head to the starting position.
4. Repeat this movement for 8 to 10 repetitions.
5. Focus on maintaining a straight back throughout the exercise to avoid slouching.

Tips:

- Keep breathing normally; do not hold your breath.
- Perform this exercise within a comfortable range and avoid any pain or discomfort.
- This exercise can help improve neck posture and relieve tension.