What does CARs stand for?

CARs stands for Controlled Articular Rotations. The goal is to move a specific joint through its full outer limits of motion to improve health and awareness.

Should I feel pain during this exercise?

You should not feel sharp or pinching pain. If you encounter a painful point, simply shrink your circle slightly to bypass that specific area.

How often should I perform Neck CARs?

These can be performed daily, usually 2-3 repetitions in each direction. They are most effective as part of a morning routine or a pre-workout warm-up.

Neck CARs Guide: Improve Cervical Mobility and Health

Master Neck CARs with our step-by-step guide. Learn how to increase neck range of motion and reduce stiffness using Controlled Articular Rotations.

How to Perform

Stand or sit tall with your spine neutral and your arms at your sides, creating light tension throughout your body to isolate the neck.
Slowly tuck your chin toward your chest until you feel a gentle stretch in the back of your neck.
Rotate your chin along your collarbone toward your right shoulder as far as your natural range of motion allows.
Tilt your right ear back toward your shoulder and begin to trace a wide arc with your chin up toward the ceiling.
Continue the circle by bringing your left ear toward your left shoulder and rotating your chin down toward the left collarbone.
Return your chin to the center of your chest and repeat the movement in the opposite direction to complete one repetition.

Common Mistakes

Moving the shoulders or torso to compensate for limited neck range
Rushing through the movement instead of maintaining slow, controlled tension
Closing the eyes which can lead to loss of balance or spatial awareness
Pushing into sharp or pinching pain rather than working around it

Muscles Worked

Primary movers

Neck

Stabilizers

Upper Trapezius
Sternocleidomastoid
Scalenes

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Neck · Strength