This sequence combines postural control with breathing exercises to reinforce deep muscle engagement.

• Sit with knees bent and feet flat on the floor.
• Hold your knees with your hands and show the pulling action.
• Perform 5 sets of 20 neck retractions.
• Between sets, maintain an upright posture and do breathing exercises: 4 seconds inhale, 6 seconds exhale, 3 cycles.
• Place one hand on your stomach and the other on your chest.
• Inhale slowly through your nose, puffing out your stomach without moving your chest.
• Exhale gently through your mouth as if you were blowing through a straw.
• Take 5–10 slow breaths following a rhythm of 4 seconds inhale and 6 seconds exhale.