Sit with your arms in a comfortable relaxed position and your gaze looking forward.
Drop your chin onto your chest and hold this position.
Bring your head slowly back to the starting position and then continue to move your head upwards until you are looking at the ceiling.
You should feel a stretch along the front of your neck.
Relax any tension you feel in your throat and hold.
Bring your head back to the starting position and repeat the sequence twice more in both directions.
Start the second stage of exercises from the starting position and tilt your head over to the side by dropping your right ear down onto your right shoulder, then hold this position.
Keep your eyes and head facing forwards as your head moves downwards and don't let your shoulders lift during this movement.
Return your head back up to the starting position and then continue to move your head to the other side dropping your left ear down onto your left shoulder, hold this position again.
Repeat this movement twice more, firstly by tilting to the right, then back to the middle, and then to the left and then back to the middle.
Now start the third phase of the warm-up by rotating your head slowly round to the right to look over your shoulder at the floor behind you.
You should feel a gentle stretch across the opposite side of your neck, hold, then turn your head slowly all the way around to the left to look over your other shoulder and hold.
Repeat the full rotating range of movement two more times in both directions, turning back to the right and then back around to the left.
Return to the starting position looking directly ahead and relax.
