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- Sit upright in a supportive chair with your feet flat on the floor and shoulders relaxed.
- Make a soft fist and place it under your chin.
- Gently tuck your chin and allow your neck to flex forward so your chin rests comfortably on your fist. Your fist acts as a pivot point (fulcrum).
- Place your other hand at the back of your head, around the base of your skull.
- Slowly apply an upward and slightly forward lifting force with the hand behind your head, as if you are lifting your head up and over the fist.
- Keep the movement smooth and controlled. You should feel a gentle traction or stretch at the neck, not pain.
- Keep your shoulders relaxed and avoid clenching your jaw.
- Hold/maintain as prescribed by your physiotherapist.
