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Instructions
- Sit or stand upright with your spine straight.
- Relax your shoulders away from your ears.
- Slowly lower your chin towards your chest.
- Begin to rotate your head in a circular motion to the right.
- Complete the circle by bringing your head back around to the starting position.
- Reverse the direction after completing the desired repetitions.
Technical Tips
- Keep the movements slow and controlled.
- Avoid excessive backward bending of the neck.
- Do not force your range of motion; stay within a comfortable limit.
Breathing Tips
- Inhale as you prepare to start the roll.
- Exhale as you lower your chin and begin the circle.
- Breathe smoothly and naturally throughout the movement.
Medical restrictions
- Cervical spine injury
- Severe neck pain
- Herniated cervical disc
- Recent neck surgery
How often should I do cervical neck rolls?
You can perform cervical neck rolls daily, especially if you experience frequent neck stiffness or work at a desk for long hours, to maintain mobility and reduce tension.
Can cervical neck rolls relieve neck pain?
Yes, cervical neck rolls can help relieve mild neck pain caused by tension or stiffness by improving circulation and relaxing the surrounding muscles, but avoid them if you have acute injury or severe pain.
Are cervical neck rolls safe for everyone?
Cervical neck rolls are generally safe for healthy individuals, but those with cervical spine injuries, herniated discs, or recent neck surgery should consult a healthcare professional before performing them.
Should I do cervical neck rolls before or after workouts?
Cervical neck rolls can be done both before workouts to warm up the neck muscles and after workouts to relax and release tension accumulated during training.
Cervical Neck Rolls are a gentle mobility exercise designed to enhance flexibility and release tension in the neck region. This movement involves slowly rotating the head in a circular motion to improve range of motion, alleviate stiffness, and promote relaxation. Practising cervical neck rolls can help reduce accumulated stress from long periods of sitting or working at a desk, making it highly beneficial for individuals experiencing neck tightness due to poor posture or sedentary routines. It is also a valuable warm-up or cooldown activity for athletes, yoga practitioners, and fitness enthusiasts to prepare the cervical spine for training or aid in relaxation post-exercise. When performed correctly and without forcing the range of motion, neck rolls contribute to improved blood flow in the cervical area, enhancing overall neck health and reducing the risk of muscular imbalances or strains. This simple yet effective exercise requires no equipment, making it easily accessible for daily practice whether at home, the office, or in a structured fitness setting.