Stand with your arms by your side and your gaze looking forward and lower your chin onto your chest and hold.
then raise your head back up slowly 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.
Lower your head back down to the starting position.
Start the second phase by keeping your gaze forward then tilt your head over to one side by dropping your ear down towards your shoulder.
Hold then move back up to the central position and then lower your head sideways to the other shoulder.
Keep your eyes and head facing forwards as your head moves and don't let your shoulders lift.
Move back to the central position looking directly ahead.
Start the third phase by rotating your head slowly round to look over one shoulder at the floor behind you.
You should feel a gentle stretch across the opposite side of your neck,
hold and then turn your head slowly all the way around to the other shoulder and hold.
Return to the starting position looking directly ahead and relax.
