You can use unarmed self-defense training when you just start training or have no equipment. Hold the back of your head with your hands or pull the two items with a towel to do flexion and extension. Hold the head side with one hand and do flexion and extension of the left and right necks. Hold your head with two hands or one hand. When you press or push hard, the neck muscles should produce some resistance to the pressure of your hand. When resetting, the hand should also be properly forced. Harden the head and slowly recover. Don't exert yourself suddenly to prevent your neck from spraining.