Retraction and extension, back-lying

Difficulty level:  
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Lie on your back, holding your head, neck and upper part of your shoulders outside the bench. Support your head with one hand. Pull your chin inward and your head back. Remove your hand. Now bend your head backward as far as possible and let it hang relaxed for up to 30 seconds. Lift your head back, put your hand under it and let your entire body slide on to the bench. Lie a couple of minutes before getting up.


Muscles involved


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