1. FRONT FLEXION (front neck muscles) Sit or stand in a neutral position with your head directly over your shoulders and a slight arch in your lower back. Keeping your shoulders level, place both hands against your forehead (1a). Press backward with your hands while pressing forward with your neck muscles until your forehead is facing the floor (1b). Slowly press backward with your hands until your forehead is almost facing the ceiling and repeat.

2. LEFT LATERAL FLEXION (side neck muscles) Maintaining the seated position, place your left hand on the left side of your head (2a) and press your left ear toward your left shoulder while resisting with your neck muscles. Continue until your right ear is almost pointing at the ceiling (2b) and repeat.

3. RIGHT LATERAL FLEXION (side neck muscles) Maintaining the seated position, place your right hand on the right side of your head (3a) and press your right ear toward your right shoulder while resisting with your neck muscles. Continue until your left ear is almost pointing at the ceiling (3b) and repeat.

4. REAR FLEXION (rear neck muscles) Maintaining the seated position, place both hands on the back of your head (4a). Press forward with your hands while pressing backward with your neck muscles until your forehead is almost facing the ceiling (4b). Slowly press forward with your hands until your forehead is almost facing the ground and repeat.