Seated Neck Rolls
Releases neck and upper-shoulder tension common in pregnancy.
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 | ~8 kcal |
| Equipment | None needed |
How to do it
- Sit tall in a comfortable position.
- Slowly drop the right ear toward the right shoulder.
- Gently roll the chin toward the chest and over to the left side.
- Continue slow circles or reverse direction.
- Move for about 10 seconds per set, 3 sets.
Coaching tips
Benefits
Releases neck and upper-shoulder tension common in pregnancy.
Common mistakes
Avoid rolling the head all the way back if it causes discomfort.
Make it harder
Move even more slowly.
Make it easier
Do simple side-to-side tilts instead of full 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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Beginner · 3 sets × 20-30s each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.