Keep the head in a neutral posture at all times. Place the hand(s) on either the side, back, or front of the head, each hand position is a separate exercise. Push the head into the direction of the hand, matching the resistance with your hand. Hold for 20 seconds. The muscles of the neck should ‘turn on’ but the head shouldn’t change position. Perform in all four directions.
Stand comfortably against a wall. Without flexing the head down towards the chest, tuck the chin inwards (creating a double chin) and attempt to elongate the back of the neck. Hold the tucked position for 3-5 seconds and repeat 10 times.