HOW: Start by lying on your back. You will be performing an exercise very similar to an abdominal crunch. However in this exercise, imaging you are curl up one vertebrae at a time. Starting first at the top of your head, slowly lift your head away from the matt by tucking your chin. Keeping your chin tucked, slowly lift your lower neck and then upper back of the ground. Try to curl up one segment as a time and as high as you are able to go.
FEEL: You should feel all the muscles in your core and in your neck working to control the motion.
COMPENSATION: The motion should be very controlled, moving one vertebrae and then another working from top down. Do not rush the movement!