Week to pull up top of spine exercises. Day one, awareness. This week you will build on lessons learned in week one by having you perform this exercise standing up instead of lying down. This allows the brain to learn what it feels like to move the head correctly in an erect position. Your goal is to deepen your understanding of your spine on a kinesthetic visual and cognitive level. Doing so will make it a lot easier to keep the top of the spine upright.

And because your body and brain will start to learn what proper posture feels like you're eventually begin to catch yourself in poor neck posture throughout the day. It becomes a virtuous cycle. This week, consider beginning to integrate lessons learned in last week's awareness exercise and this week's exercises into your daily life. This way, good posture can become subconscious behavior. This leaves your conscious mind to focus on more interesting matters.