Neck Circles
BWBodyweightStretch
Neck Circles is a simple bodyweight stretching exercise where you gently rotate your head in circular motions, first clockwise and then counterclockwise, to loosen tight muscles. Its primary purpose is to improve neck mobility, reduce tension, and enhance range of motion, particularly after prolonged sitting or static postures. It mainly targets the sternocleidomastoid, scalenes, and upper trapezius muscles in the neck, benefiting office workers, athletes recovering from whiplash, or anyone with stiffness from daily activities.
How to Perform Neck Circles
- 1Stand or sit tall with shoulders relaxed, feet shoulder-width apart, and gaze forward.
- 2Place hands on hips or let arms hang naturally at your sides.
- 3Inhale deeply, then slowly tilt your head forward, bringing chin toward chest.
- 4Exhale as you roll your head to the right, ear toward shoulder, then back.
- 5Continue the circle by inhaling while tilting head to the left, ear toward shoulder.
- 6Exhale as you lower chin back to chest, completing one full circle.
- 7Perform 5-10 slow circles in one direction, then reverse direction for equal reps.
- 8Key form tips: Keep movements smooth and controlled (avoid fast jerks); never force or strain—stop if you feel pain; maintain steady breathing to promote relaxation; common mistake is shrugging shoulders—keep them down.