# Neck Rolls

Slow, gentle circles of the head to loosen the neck and upper spine before
training or after a long day at a desk.

- **Category:** Mobility / warm-up
- **Type:** Neck mobility
- **Targets:** Cervical spine, upper trapezius, levator scapulae
- **Prescription:** 3–5 slow circles in each direction, stopping short of any pinch
- **Defaults:** 2 × 5 bodyweight

## Setup

Stand tall, feet hip-width, shoulders relaxed and down, arms hanging quietly at
your sides.

## Execution

1. Drop the chin toward the chest.
2. Roll one ear down toward that shoulder, then carry the head back into a
   gentle look-up.
3. Bring the other ear toward the far shoulder and back down to the chest — one
   smooth, continuous circle.
4. Finish the circles, then reverse the direction.

## Cues

- Move slowly — a single circle should take several seconds.
- Keep the shoulders down and still; only the head travels.
- Ease off the moment you feel a pinch, especially at the look-up.

## Common Mistakes

- Whipping the head around quickly.
- Shrugging a shoulder up to meet the ear.
- Forcing the range at the top of the circle.

## Progression

Small pain-free arcs → full slow circles → add a brief pause at each ear and at
the chin tuck.
