HOW: Begin on your hands and knees with your eyes looking directly between your hands. Slowly curl your neck from top down until your neck is fully rounded, your chin should get as close to your chest bone as possible. Then slowly raise your head up, lifting from the bottom up towards the skull.
FEEL: You will feel a stretch of the back of your neck when you are rounding your neck. When you lift your head up, the muscles on the back of your head should be working.
COMPENSATION: Avoid arching the neck while performing this, keep your chin tucked throughout this movement.