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.