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Here's how it's done:
1. Lie flat on your back. 2. Lift your head and look at your toes (lift head only, do not raise shoulders). 3. Hold this position (the goal is 60 seconds). 4. Relax, lower head and rest one minute. *Perform steps 1 to 4 three times. 5. Lift head up and lower head quickly 30 times (head only, do not raise shoulders).