This one was done to me, lay flat( on your back), with small rolled towel just to support neck. In therapy there was actually a small hole in the table. Gently turn head to the right 5 times, the left five times. repete. I think I did that several times. What this does is help the range of motion. Each day you add a few more. Just doing these, and if you can follow by some gentle massage, heat etc, should help you. (not Hot) luke warm OK? Check with your doctor about the tens unit. He might say its a good idea. I had this done in therapy, but I didn't do it at home. Neck looking up and down the same way can be done too. A cushion underneath your knees is essential. let me know how you continue to do. Go easy on yourself in recovery. ginnie