Firstly, you need to either stand or sit erect. Then, by keeping your back straight slowly turn your head as far as possible to the right.
Hold your position to the count of 5 and then return to the normal position. Repeat this procedure to opposite side.
Repeat 5 times.
Chin Tuck and Lift Exercise
First, you need to stand erect. Then slowly try your lower chin touch your chest. Again, hold position to the count of 5.
Slowly raise head back, looking up to the ceiling. Do not force or strain during this exercise. Hold position to the count of 5.
Return to normal position. Repeat 5 times.
Lateral Tilt Exercise
You need to either stand or sit erect for this exercise. Then slowly bend your head to the side bringing the left ear to the left shoulder.
Hold position to the count of 5.
Return to normal position and repeat to opposite side. Repeat 5 times.
Head Roll Exercise
You need to slowly and evenly roll your head clockwise in a wide circle (upward and then towards your right, down and left).
Then perform the same sequence counterclockwise. Repeat 3 times.
Shoulder Shrugs Exercise
You need to again stand or sit erect and inhale deeply and slowly.
Then while lifting the shoulders up toward ears, pull them back as far as possible.
Then rotate back to normal position and exhale.
Repeat 20 times.
Apply almond oil sparingly to your neck and massage your neck from left to right in rhythmical, upward-stroking motion, with one hand following the other. Start with the palms at the base of the neck and then finish with the forefingers up under the chin.