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This next stretch is called "the turtle". It's going to be stretching the cervical spine
muscles. So this next stretch is called "the turtle". It's one that people usually don't
like because in order to do it, what you have to do is make yourself have a couple of double
chins. I'll explain in a minute. But it's a really important stretch, too. Because another
one of these ones where everyone's sitting at a computer leaning forward, everyone starts
to get this anterior head carriage, where your head goes forward. So what you want to
do is, you want to do these stretches that help bring your neck come back. So what we
are going to be dealing with are the muscles in the back of the neck and the muscles in
the front of the neck, all with this one stretch. What you want to do is you want to bring your
chin and you want to push it so it goes back into itself, just like this. And you know
you are doing it right because you will get those double chins in there. You want to make
sure you're not just bringing your chin down; you don't want to do that. You want to actually
retract your chin like this. And that's where it gets its name from turtle. Now when you
are doing that, what you are doing is stretching the back muscles while at the same time strengthening
the muscles in the front of the neck. So what that does is helps you if you have an anterior
head carriage. Where you normally look with your head forward, it helps bring your shoulders
and your head back and straight up and helps maintain that natural curve in your neck,
that natural erdos is. So that exercise was "the turtle", now we are going to move on
to the next exercise.