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- Sit upright in a supportive chair with your feet flat on the floor and shoulders relaxed.
- Roll up a towel lengthways to form a firm band.
- Place the middle of the towel across the base of your skull (just under the bony ridge at the back of your head).
- Bring the ends of the towel forward and hold one end in each hand, keeping your elbows slightly elevated.
- Gently pull the towel forward and slightly upward (towards your eyes) to create a sustained glide at the base of the skull.
- While maintaining this upward glide, slowly perform a neck retraction (draw your chin straight back as if making a “double chin”).
- Keep your head level – do not tilt up or down.
- Relax back to the starting position in a controlled manner.
- Complete repetitions as prescribed by your physiotherapist.
