Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend legs, cross shins with feet under opposite knees. Lengthen spine, relax shoulders. Exhale, drop chin to chest, hold. Inhale to center, exhale, tilt right ear to shoulder, hold. Repeat on left. Return to neutral, switch leg cross if desired.
Maintain a tall spine throughout the exercise to ensure proper alignment and engage your core muscles effectively. Keep your shoulders relaxed and away from your ears to prevent tension in your neck and upper back, allowing for a deeper stretch. Coordinate your movements with your breath, exhaling during the chin drop and side tilts to enhance relaxation and deepen the stretch. Avoid forcing the stretch; listen to your body and only go as far as feels comfortable to prevent injury. Focus your eyes forward to help maintain a neutral neck position and prevent strain.
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