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Exercise overview
Training details
Neck
Equipment
Bodyweight
Sets × reps
2 × 3
Rest
20 sec
How to perform it
Step-by-step instructions
- 01Sit or stand tall, lightly brace the trunk, and keep the shoulders relaxed and still.
- 02Tuck the chin slowly toward the chest and begin rotating the head toward one shoulder.
- 03Continue through a gentle side bend and controlled extension, staying within a smooth pain-free range.
- 04Complete the circle through the opposite side without forcing the neck or allowing the torso to turn.
- 05Return to neutral, then repeat in the opposite direction with the same slow control.
Use this exercise in a plan