This session combines deep neck strengthening and diaphragmatic breathing techniques. Begin with head control movements in the four-point kneeling position, followed by focused breathing exercises to activate core stabilizers and deep neck flexors.

• Perform 20 head retractions in 4-point kneeling.
• Alternate 3 rounds of 20 head fall-down & extension reps with 20 retractions.
• Repeat the sequence 3 times total.
• Place one hand on your stomach and the other on your chest.
• Inhale slowly through your nose, expanding the stomach only (chest stays still).
• Exhale gently through your mouth as if blowing through a straw.
• Do 5–10 slow breaths with a rhythm of 4 seconds inhale and 6 seconds exhale.
• Emphasize activation of the deep neck flexors.