- Place the ball on the table.
- Using the area between the chin and neck, keep the ball in place.
- Press the ball down with your chin.
- Repeat the process 20 to 30 times.
- Look at the ceiling, tilting your head back at an angle of 45 degrees.
- Raise your tongue up and press it against the sky.
- Hold this position for 10-15 seconds, and then release it.