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  • Stand upright near a stable surface (such as a wall or bench) for safety if required.
  • Position your feet hip-width apart and gently engage your core muscles.
  • Shift your weight onto one leg, keeping your pelvis level.
  • Lift the opposite foot off the floor, bending the knee slightly and keeping it relaxed.
  • Focus your gaze straight ahead and ensure your shoulders remain relaxed.
  • Slowly tilt your head upwards, looking towards the ceiling without leaning your trunk backwards.
  • Return your head to a neutral position.
  • Slowly tilt your head downwards, looking towards the floor without rounding your shoulders.
  • Continue moving your head up and down in a slow, controlled manner while maintaining steady balance.
  • Keep the standing knee slightly bent and breathe normally throughout.
  • Hold/maintain as prescribed by your physiotherapist.