Tight neck? Try this:
Seated Neck Half-Circles
Neck half-circles are a simple mobility exercise that combines flexion with gentle side-bending. It can feel good for general neck stiffness and tension from desk posture. Keep your movements slow and controlled.
Key Body Areas:
Neck
Upper Back
Shoulders
How to Do Seated Neck Half-Circles:
- Sit tall in your chair.
- Gently drop your chin to your chest (forward flexion).
- From here, slowly roll your head to the right, bringing your right ear toward your right shoulder.
- Roll back through center (chin to chest).
- Slowly roll to the left, bringing your left ear toward your left shoulder.
- Continue this half-circle motion slowly for 30 seconds.
Modifications for Seated Neck Half-Circles:
- decreaseMake the motion very small and slow, focusing on control rather than range.
- increaseExtend your opposite arm out to the side (ex: when your right ear is toward your right shoulder, extend your left arm out to the left).
Type: passive StretchDifficulty: beginnerPosition: seatedMuscles Stretched:Sternocleidomastoid • Scalenes • Trapezius
