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The exerciser locks his hands and fingers together and places them on top of his head. As he pulls downward on his head with his hands he pushes upward with his head by using the neck muscles. This isometric is held for one minute and repeated after a one-minute rest for a total of three sets done as many times per day as needed.

Muscles strengthened:

• Deep Neck and Head Flexors
• Deep Neck and Head Extensors

The exerciser lies on his back with his legs and arms up and bent in the "dead bug" position. The exercise requires one brief and coordinated flexing of the body so that the elbows and knees come together and, if possible, overlap so that the elbows move past the knees as shown. The movement should include both the lower body flexing upward and the upper body flexing downward toward one another. The exerciser returns to the starting position, then quickly repeats the movement. During the exercise the head is kept back without "poking" the chin forward. The exercise is repeated to fatigue and done one to three times daily.

Muscles strengthened:

• Abdominals (Rectus)
• Hip Flexors