Neck Circle Stretch

Stand tall with your feet hip-width apart and let your shoulders relax down. Rest your hands by your sides or lightly behind your back, and prepare to move only your neck while keeping your torso still.

Tuck your chin slightly toward your chest and lower your head forward, then slowly begin making a circle in one direction. Glide your ear toward your shoulder, then smoothly continue toward the back to stretch evenly around your neck.

After one slow circle, make a circle of the same size in the opposite direction. Stay within a comfortable range and keep the movement smooth rather than forcing a larger circle.

Focus on the muscles along the sides and back of your neck and across the tops of your shoulders stretching in turn. If you find a stiff spot, slow down a little more through that section.

Moving quickly with momentum or leaning your neck too far back puts stress on your neck. Keep your shoulders down instead of shrugging as you circle.

Don’t hold your breath as you circle; breathe comfortably in through your nose and out through your mouth. Steady breathing helps the tension around your neck release more naturally.

Use this as a warm-up after a long time sitting or looking at a screen to gently open neck mobility. Stop right away if you feel pain or dizziness, then resume slowly with a smaller range if appropriate.