Neck circles

Mobilityeasytimedno equipment

Standing tall with the arms relaxed, the head draws a slow, small circle: chin toward the chest, ear toward one shoulder, a gentle look up, ear toward the other shoulder. A few circles one way, then the other. It mobilises the whole neck and eases tension in the upper trapezius.

How to do it

1. Stand tall, feet hip width, arms relaxed by the sides, shoulders down and away from the ears, looking straight ahead (it can also be done sitting).
2. Drop the chin gently toward the chest, then roll the head slowly so one ear moves toward the shoulder, the face lifts a little toward the ceiling, and the other ear comes toward the other shoulder, back to chin down. Keep the face pointing forward: it is a tilt, not a turn.
3. Keep the range small and the movement slow and even; do not force the head back, a gentle lift is enough. Shoulders stay still.
4. Do 3-5 circles in one direction, pause in the middle, then 3-5 the other way. Stop if you feel dizzy or any pain.

Muscles worked

Supporting: traps