Step 1: Stand or sit straight up with your shoulders back; do not slouch or slump.

Step 2: Start by nodding your head downward as if trying to touch your chin to the top of your chest. Next, lift your head until your nose is pointing up toward the ceiling, moving as high as you can. (This is neck flexion and extension.)

Step 3: Returning your head straight up, slowly turn your head as far as you can to one side, as if you are trying to look over your shoulder. Repeat the movement to the other side. (This is left and right rotation.)

Step 4: Finally, after returning your head to a straight-up position, tilt it to one side as if trying to touch your ear to your shoulder. Then, repeat the movement on the other side. (This is lateral flexion.)

Do these up/down, side-to-side, and lateral movements 10 times each. It’s imperative to move slowly, taking about two to three seconds to move in any direction. Listen to your body and avoid provoking pain in your neck. Keep your shoulders down during the exercise, and avoid leaning forward or backward. Your eyes should look to where your nose is pointing at all times.

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