Standing Neck Mobility Circumduction
Improve neck flexibility & reduce stiffness with gentle, circular movements. Do it standing for easy access.
The Standing Neck Mobility Circumduction mainly works the neck and traps. No equipment needed: it uses just your bodyweight.
Standing Neck Mobility Circumduction Muscles Worked
Primary
Back Neck (splenius capitis & cervicis); Upper Traps (trapezius, upper fibers)
Secondary
Neck (back) (levator scapulae); Side Neck Flexor (sternocleidomastoid)
Standing Neck Mobility Circumduction Variations and Alternatives
How to do the Standing Neck Mobility Circumduction
Stand up straight with your feet shoulder-width apart. Your arms can hang relaxed by your sides or you can place your hands on your hips for stability.
Begin by gently dropping your chin towards your chest to stretch the back of your neck.
Slowly rotate your head to the right, bringing your right ear towards your right shoulder to stretch the left side of your neck.
Continue the circular motion by tilting your head backward, gazing up at the ceiling, to stretch the front of your neck.
Complete the circle by bringing your left ear towards your left shoulder to stretch the right side of your neck.
Finish the rotation by bringing your chin back down to your chest.
Perform this motion slowly and gently, aiming for smooth, fluid movements. It should not cause pain.
Repeat the neck circles for the desired number of repetitions, typically 3-5 circles in each direction.
After completing the circles in one direction, switch and perform the same number of circles in the opposite direction.
Remember to keep the rest of your body still and maintain good posture throughout the stretch. The focus should be on the neck muscles. If you experience any pain during this stretch, stop immediately and consult with a healthcare professional.
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Standing Neck Mobility Circumduction FAQs
What muscles does the Standing Neck Mobility Circumduction work?
The Standing Neck Mobility Circumduction mainly works the neck and traps. The main muscles are the splenius capitis & cervicis and trapezius.
What equipment do you need for the Standing Neck Mobility Circumduction?
None. The Standing Neck Mobility Circumduction is a bodyweight exercise, so you can do it anywhere.
What are some Standing Neck Mobility Circumduction variations and alternatives?
Similar exercises include the Standing Neck Stretch, Ceiling Look Stretch, Standing Neck Flexion and Isometric Anterior Neck Stretch.
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