Neck Circles

traps, neckBodyweight

A gentle warm-up exercise designed to improve neck mobility and relax the upper back and shoulders, targeting the upper traps and sternocleidomastoid muscles.

How to do it

1Stand or sit tall, drop your shoulders away from your ears, and open your chest.

2Gently tilt your head forward, bringing your chin down toward your chest.

3Begin rolling your head in a slow, smooth circle to one side.

4Keep the movement fluid, avoiding sudden jolts or forcing your neck backward.

5Complete your reps in one direction, then switch and roll the opposite way.

Common mistakes

Moving too fast, which can cause dizziness or muscle spasms.

Craning your head too far back, compressing your cervical spine.

Shrugging your shoulders up toward your ears, creating extra tension.

Breathing

Maintain natural, relaxed breathing. Inhale as your head rolls back, and exhale as your chin sweeps toward your chest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.