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Neck rolls are a slow, controlled mobility exercise where you guide your head through a gentle arc to release tension and improve range of motion in the neck. They stretch the muscles of the neck and upper shoulders while mobilizing the cervical spine. Sit or stand tall, drop your chin toward your chest, then roll your head gently toward one shoulder and back, working through a comfortable range without tipping your head sharply backward. Move slowly and breathe, letting tight spots gradually ease rather than forcing them. Keep your shoulders relaxed and down throughout. Perform a few rolls in each direction and stop immediately if you feel any sharp pain or dizziness. Neck rolls are an easy way to relieve the stiffness that builds from sitting, looking at screens, or sleeping awkwardly, and they prepare the neck gently before upper-body work.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.