Strength
Neck half circles
A gentle, controlled mobility drill designed to release tension and improve cervical range of motion safely.
How to perform.
Follow the sequence — setup is half the lift.
Sit or stand tall with your shoulders relaxed and your spine in a neutral position.
Gently lower your chin toward your chest until you feel a mild stretch in the back of your neck.
Slowly roll your chin toward your right shoulder by trace a semi-circle along your collarbone.
Pause for a moment once your chin reaches the right side, ensuring your shoulders remain down and still.
Reverse the movement by rolling your chin back through the center toward your left shoulder.
Continue this fluid, rhythmic motion from side to side without rushing the transition.
Return your head to the center and lift your chin to the starting position once you have completed your repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rolling the head across the back
- Shrugging the shoulders toward the ears
- Moving too quickly or using momentum
- Holding your breath during the movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.