Seated Flexion & Neck Extension

1. Find a stable bench or chair and sit down with your feet flat on the floor. Keep your back straight and your hands lightly placed behind your head for support. Avoid any pressure on your neck.

2. Beginning with neck flexion: - Gently tuck your chin and lower your head towards your chest as far as comfortably possible. You should feel a stretch at the back of your neck. - Hold this position for a count of 5-10 seconds, breathing steadily.

3. Return to the starting position with your head aligned over your shoulders.

4. Proceed with neck extension: - Gently tilt your head backward, looking up at the ceiling without straining. Only move as far as is comfortable. - Hold this position again for a count of 5-10 seconds, maintaining steady breathing.

5. Return to the neutral starting position.

6. Repeat the flexion and extension movements for the desired number of repetitions, commonly around 10-15 reps. Perform the exercise for 1-3 sets, depending on your comfort level and experience.

It's important to avoid overextending or using force in this exercise, as the neck is sensitive and can be easily injured. The goal is to improve flexibility and mobility, as well as to strengthen the muscles gently. If any movement causes pain or discomfort, stop immediately and consult with a healthcare professional.

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