Deep neck flexors in forward lean (with cervical flex/ext) (Cervical retraction/deep neck flexors strengthening, into flexion/extension, sitting hands on table)

Sit up straight in front of a table.
Place your forearms on the table leaning your body forwards.
Ensure your back remains straight with your weight through your seat bones.
From a neutral position with your head, pull your head backward so that your chin tucks in.
Keeping this position, look down towards your navel and then look up ahead.
Ensure you keep your chin gently tucked throughout.