neck. Many notice smoother motion after a few days of gentle practice. Forward head posture after 60 often starts improving with this foundational step.
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Step 2: Integrated Chin Retraction with Shoulder Blades (60 seconds)
Sit or stand tall. Gently squeeze your shoulder blades together and slightly downward. Keeping your gaze level, slide your head straight back (creating a subtle double-chin feel) without tilting up or down. Hold for 10–15 seconds while breathing steadily, then release. Repeat 3 times. This movement engages deep stabilizers and supports better head positioning over the spine. Physical therapy insights suggest consistent practice can encourage noticeable shifts in alignment for older adults.
Step 3: Passive Cervical Traction with Towel (60 seconds)
Sit in a firm chair. Roll a small towel and place it under the base of your skull. Lean back gently so the towel cradles your head, letting
