Lying on your back, tuck your chin while maintaining a neutral position of your neck as shown. Next, slightly lift your head off of the pillow while maintaining the chin tuck. Hold this position for 5 seconds and then gently relax.
Standing with the band wrapped around your wrists, keep your elbows bent to 90 degrees and place your forearms against the wall as shown. Spread your hands apart wider than your elbows into a "V" position and lift one hand up followed by the other and then lower each hand back to the original position.
Lying on your stomach with your head over the edge of the bed allow your face to gently lower toward the floor. From this position tuck your chin while maintaining a position where your face is looking towards the floor. Keep your chin tucked against gravity for 5 seconds.
Standing with the band attached at chest height or higher, hold each end of the band with your hands and bring your arms up in front of your body to shoulder height. From this position, keep your shoulder blades down and back and bring your hands down toward your pockets, making sure that your elbows stay extended as shown.
Wrap a band around your back and hold it in both hands. From this position lift your hands out in front of your body to slighly higher than shoulder height. Keeping your elbows extended press your hands forward as shown.
Attach one end of the band to a pole or into a doorway at chest height and hold the opposite ends of the band in each hand. Begin with both arms extended in front of your body. From this position bend your elbows bringing them to your sides as shown. Make sure to keep your shoulders down, away from your ears.