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Do this exercise on your hands and knees. Keep your knees under your hips and your hands under your shoulders. Keep your spine in a neutral position (not arched or sagging). Keep your ears in line with your shoulders. Hold for a few seconds before starting the exercise.
Keeping your back straight, slowly drop your chin toward your chest. Tuck in your chin.
Hold for 5 seconds. Then lift your head until your neck is level with your back.
Hold for 5 seconds. Repeat 5 times.