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.