1. Begin in a seated position.
2. Leading with your chin, bend your neck forward so that your chin moves toward your chest. You will feel a stretch down the back of your neck and across your upper shoulders.
3. Next, turn your chin toward your left shoulder and try to touch your shoulder with your chin.
If you cannot reach your shoulder, don't worry. Don't raise your shoulder to meet your chin.
4. Extend your neck back so that your chin is facing the ceiling. You may feel pressure in the back of your neck and shoulder blades.
5. Finally, turn your chin toward your right shoulder. Again, do not raise your shoulder to meet your chin.
This range-of-motion exercise should be performed in a slow, continuous arc, so that you are moving your chin from front to side to back to side. Do four revolutions. You may hear some crunching in your neck as your head moves on your spine. Painless crunching is fine. However, if you have pain shooting down your arms or numbness in your hands when doing this exercise, stop and make an appointment with your orthopedic surgeon to make sure your nerves are not being pinched.