Gymnastics for the neck of Dr. Shishonin. The base complex.
I recommend that you adhere to the following rules:
1. The exercises must be done sitting on a chair with the spine straight.
2. The chair must be stiff, without arms and back.
3. The first two weeks the exercises must be done without any force
4. The exercises are done not often than once a day, any time.
5. Before the exercises you can do 10 pushups, after the training - you can do 30-50 squats.
6. You should move and walk as often as possible, normally - 5000-8000 steps a day.
This neck gymnastics is especially good to perform in the evening before bedtime.
to be continued...