Sit tall on a sturdy chair. Take a few normal breaths and relax. Do this very slowly without any jerk on your neck.
Bring your chin towards your chest. Hold the pose for 5 to 10 seconds. Feel the stretch on back of the neck and shrink on the front. Slowly go back as far as possible. Now feel the stretch on the front of your neck and shrink on the back neck. Come back straight. Go to the right shoulder without lifting. Hold for a while, feel the stretch on your left side neck, slowly come up and go to the left shoulder feeling the stretch on the right neck. Come up straight and start rotation. Clockwise, anticlockwise and again clockwise.
Now one round of neck rotation is completed. Do for a couple more times.
Do a few more normal breaths in a relaxed state.
Benefits
Strengthens the neck.
Balances the fluid in neck.
Enhances sense of self esteem. 
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