Neck Circles Warmup Stretch
Gentle neck circles that improve mobility and prepare the cervical spine for training.
Mobility & StretchingBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: neck. Secondary: upper traps |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Stand or sit tall with the shoulders relaxed.
- Slowly draw controlled circles with the head.
- Reverse direction after several repetitions.
- Keep the movement smooth and pain-free for ~10 seconds per set.
- Complete 3 sets.
Coaching tips
Benefits
Gentle neck circles that improve mobility and prepare the cervical spine for training.
Common mistakes
Avoid forcing the range or moving too quickly.
Make it harder
Increase the size of the circles if comfortable.
Make it easier
Perform smaller, slower circles.
Breathing
Breathe slowly and deeply.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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