• Lie on your back, knee bent, with a small towel rolled under the hollow of your neck.
• Place your hand across the front of your neck just above your collarbone to monitor unwanted activity of the surface muscles.
• Place your tongue on the roof of your mouth, with your jaw relaxed.
• Keep the neck still and only flex the head as if you were nodding.
• Go as far as you can go without the surface muscles tightening under your fingers.
• Hold for the time instructed and then return to the starting position.
• Do not lift the head up off the ground, or push the back of the head into the pillow. The neck should flatten a bit against the towel roll.
• If the towel bothers your neck, remove it.
Znajdź program
