Neck Rolls

How To

The neck roll is a dynamic stretching exercise that relaxes and stretches the neck muscles and the cervical spine.

Begin by sitting in a cross-legged position on the floor. Rest the hands onto the knees and place the ankles in front of one and other. Keep the spine erect. Relax the hips, knees and ankles. Relax the face, relax the shoulders.

Drop the chin to the chest and allow the head to rotate in a circle. Don't allow the head to come all the way back, this will put too much strain on the neck musculature. Only bring the head halfway back. Continue to draw circles with the head allowing the neck to release. Move slowly and breathe deeply.

Tips

Start slowly

Begin with gentle, slow movements and gradually increase the range of motion as your neck becomes more flexible. Avoid jerky or fast movements, as these can cause injury.

Start with small circles:

begin with small, slow circles and gradually increase the range of motion as your neck becomes more flexible. Avoid jerky or fast movements, as these can cause injury.

Keep your shoulders relaxed

As you perform neck rolls, make sure to keep your shoulders relaxed and avoid shrugging or tensing them.

Breathe deeply and slowly

Taking slow, deep breaths can help you relax and release tension in your neck and shoulders. Inhale as you lift your head up and exhale as you roll your head down.

Perform neck rolls mindfully

Avoid rushing through the movement or using momentum to generate the circular motion. Instead, focus on performing each roll mindfully and with proper technique.

Keep your spine straight

As you perform neck rolls, make sure to keep your spine straight and avoid bending or twisting your torso.

Perform neck rolls in both directions

To ensure that you're stretching both sides of your neck evenly, perform neck rolls in both directions, clockwise and counterclockwise.

Use your hands for support

If you're feeling unstable or uncomfortable during neck rolls, use your hands to support your neck. Place your fingertips on the base of your skull and gently guide your head through the movement.

Avoid pain

If you experience any pain or discomfort during neck rolls, stop the exercise immediately and rest. Never force your neck to move beyond its natural range of motion.