Start on your hands and knees with your hands under your shoulders and knees under your hips.
Find your neutral position with your spine and head with your gaze between your hands.
Push the heels of your hands into the floor so that your shoulder blades flatten against your back.
Gently press your tongue into the roof of your mouth, then shift your head away from the floor, up towards the ceiling a little.
Imagine a string attached to the back of your head pulling it up as one.
Your gaze should remain between your hands as you make a gentle double chin.
Holding this position, turn your head to look over towards one shoulder, then back to the centre and over to look at the other shoulder.
Continue this motion.
Ensure your back and neck remain in the neutral position throughout, with your shoulder blades controlled.