Neck Half Circle

oec:neck-half-circle

A gentle cervical mobility exercise that rolls the head in a smooth semicircle from shoulder to shoulder across the chest.

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Also called: Neck half circles, Anterior neck rolls, Half neck roll

How to do it

Sit or stand tall with an upright spine and relaxed shoulders.
Gently tilt your right ear toward your right shoulder without elevating the shoulder.

Slowly roll your chin downward toward the center of your chest in a smooth arc.
Continue the sweeping motion upward until your left ear nears your left shoulder.
Pause briefly, then reverse the trajectory, rolling your chin smoothly back down across your chest to the starting side.

Breathe continuously and evenly throughout the movement, never holding your breath.

Rolling the head backward into hyperextension: Restrict the movement to the front hemisphere only, passing through chest flexion rather than rolling backwards.
Shrugging the shoulders up toward the ears: Actively depress and relax the shoulders so neck mobility is isolated.
Moving rapidly or bouncing at the end range: Perform the movement at a slow, deliberate pace under full muscular control.

Stop immediately if you experience dizziness, numbness, tingling, or sharp pain.

This record: CC-BY-SA-4.0.