Front and Back
Stand up straight. Bring your head forward slowly until your chin touches your chest. Then bring your head up and back until you are looking at the ceiling. Keep the motion slow throughout. Repeat 10 times.
Side To Side
Stand up straight. Tilt your head slowly to the side, so that your ear moves towards your shoulder. When you have gone as far as you can, move slowly back to your original postion and then to the other side. Repeat 10 times.
Neck – Hand Resistance
Stand up straight and tilt your head forward slightly. Join your hands behind your head. Try to move your head back while resisting that motion with pressure from your hands. If you are doing this correctly, your head and hands will not move. Continue for about 10 seconds, rest, and repeat.
(Consult your doctor before attempting this exercise)
Tilt your head forward until it hangs comfortably with your chin toward, but not touching your chest. Relax in that position for a few seconds, then roll your head slowly to the left, moving up until you face the ceiling. Then roll your head back to the first position. After moving back and forth in this manner a few times, slowly rotate your head all the way around to the original position, and then repeat this exercise on the right side. Then rotate your head all the way around a few times, first to the left and then to the right. Keep the motion slow and smooth. If you have difficulty with any part of this exercise, DO NOT continue until you have consulted your doctor.
Lie flat on your back with your arms stretched above your head. Lift your head and upper back forward, with your chin approaching your chest. Return slowly to your original position. Repeat 10 times. When this becomes too easy, you can make it more challenging by bending your knees and putting your arms down at your sides; more challenging by crossing your arms over your chest; and more difficult by putting your hands behind your head.