Neck Rotations

NeckBodyweight

A foundational exercise to improve cervical spine mobility and release sternocleidomastoid tension. Serves as a gentle, controlled warm-up.

How to do it

1Stand or sit tall with your chest up and shoulders pulled down.

2Look straight ahead and keep your chin parallel to the floor.

3Smoothly turn your head to the right until you feel a gentle stretch.

4Pause briefly, then return your head to center.

5Repeat the same smooth turn to the left.

Common mistakes

Tipping your head back or dropping your chin, throwing off safe alignment.

Turning too fast or using momentum, increasing risk of neck strain.

Rotating your shoulders along with your head, reducing isolated neck movement.

Breathing

Inhale at center and exhale gently as you turn your head to the side.

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.