First of all, relax your neck: do head movements, low tilt, side to side, turn around, pan, stretch your neck back and forth, and find the feeling of twisting your neck.
When you move your neck, chin back, shoulders down, the key is to look for the consciousness of the neck, with the feeling of the back of the head with the band, sometimes you can hear the sound of bones moving.
When moving the neck, the eyes are very important, to pick the foot of the eyebrow and pick the corner of the eye, eyeballs to swing in that direction is very soulful look, and then the chin efforts to get over, the neck is also mechanical movement.
Move the neck method: side by side against the wall so that one side of the body completely with the wall (legs, arms, shoulders), efforts to make their faces to the wall, each time to adhere to 20 seconds repeated 10 times, change sides both sides are practiced with both hands holding the shoulders of the mirror to try to move.
You can lean against the wall, or their own hands crossed shoulders, or let others help to press the shoulders, or the fastest and most effective is to sleep in (or leaning on) the chair, just the whole body are fixed in the back of the chair, leaving only the head outside, two hands on the armrests of the chair.
The purpose of all these is to keep the shoulders from moving, and then it is to pay attention to the head not to swing, the last but not least step, the head and neck force to the left or right to move slowly, from slow to fast. To summarize, the head and shoulders do not move, and the neck forcefully move left and right.