neck focus
Neck Rotations
Restores rotational range.
Key cue: Turn slowly only as far as is comfortable, keeping your shoulders still.
Area
neck
Level
beginner
Volume
8/side
Goal
mobility
How to do it
- 1Sit tall with your shoulders relaxed and your eyes level.
- 2Slowly turn your head to the right, as far as feels comfortable, keeping your chin level.
- 3Pause for a breath, then turn slowly through the middle to the left.
- 4Keep each turn smooth and unforced. Do 8 turns to each side.
Easier and harder versions
- Easier
- Turn only half as far, resting your elbows on a table to keep your shoulders still.
- Harder
- Pause for 3 seconds at the end of each turn, or add a gentle chin tuck before you turn.
Helps with
Commonly used for:
Limited turning when drivingDesk-work stiffnessGeneral cervical mobility
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Improves rotation for driving
- Eases morning stiffness
- Reduces dizziness from tight neck
Muscles worked
Mobility. Gently moves your SCM, splenius and suboccipitals.
SCMSpleniusSuboccipitals
Form tips
- Look over your shoulder as though checking a blind spot, but stop before the first sign of pain.
- Keep your shoulders still and facing forward.
Common mistakes
- Forcing past the point of pain, or lifting a shoulder to turn further.
- Jerking your head round quickly.
When to avoid or modify
- Dizziness, vertigo or blurred vision: stop. If it comes with double vision, slurred speech, facial numbness or a sudden severe headache, get urgent medical help
- Pins and needles, numbness or weakness in an arm or hand: stop and speak to your GP or physiotherapist
- A recent neck injury or neck surgery, unless cleared
If in doubt, check with a qualified physiotherapist before continuing.