You can try to do it, I hope it will help you.
Posture: Your feet are shoulder width apart, your arms droop naturally, your eyes look straight ahead, your eyes close, you breathe evenly, and your body relaxes.
1, forward and backward: slowly raise your head to the maximum, slowly lower your head until your chin touches your chest, bow and reset, and do it for 3 times in a row.
2. Swing the head from left to right: turn the head to the left for the maximum amplitude, and turn the head to the right for the maximum amplitude, and reset. Maximum amplitude of head bending to the left, maximum amplitude of head bending to the right, reset.
3. Look left and right: turn your head 45 to the left, slowly raise your head to the maximum, at the same time look up to the upper left, slowly lower your head to the maximum, look down (close your eyes) to the lower left, and reset. Head 45 to the right, slowly raise your head to the maximum, and at the same time look up at the upper right, slowly lower your head to the maximum, and at the same time look down (close your eyes) to the lower right, and reset.
4. Shake your head: slowly turn your head clockwise for 3 times with maximum amplitude and reset it, then slowly turn it counterclockwise for 3 times with maximum amplitude and reset it.
5, shrink your head and shrug your shoulders: the head shrinks downwards, the shoulders shrug upwards, and the upper limbs are bent at the same time. The elbows are forcibly abducted for three times, reset and close the exercise.