Neck Circle
The neck circle is a bodyweight exercise targeting the neck muscles and sternocleidomastoid. It involves slow, controlled circular head rotations to improve neck mobility and release tension.
How to do it
- Sit or stand upright with your shoulders relaxed.
- Slowly lower your chin toward your chest.
- Gently roll your head in a full circular motion, moving to the right shoulder, then back, then left shoulder, then back to the chest.
- Keep the movements slow and controlled throughout the full circle.
- Repeat the circle in the opposite direction.
- Continue for the desired number of repetitions.
Form cues
- Keep your shoulders down and relaxed
- Move slowly and with control
- Keep your spine tall
- Focus on the feeling of a gentle stretch
Breathing: Inhale as you lift your chin, exhale as you lower it toward your chest.
Common mistakes
- Moving too quickly, which can cause dizziness
- Crunching the back of the neck, which puts pressure on the vertebrae
- Holding your breath, which prevents your muscles from fully relaxing
Muscles worked
Primary: neck. Secondary: traps, sternocleidomastoid.
Suggested sets & reps
Get fitter
2 sets x 10 circles each direction, rest 30s
Lose weight
2 sets x 10 circles each direction, rest 30s
Build muscle
2 sets x 10 circles each direction, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain, stop immediately and choose a gentler movement.
- If you have a history of neck injuries or chronic pain, check with a healthcare professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I hear clicking or popping sounds?
Small, quiet sounds are often normal as tendons move over bone, but stop if you feel any sharp pain.
How often can I do this?
You can perform these daily, especially if you spend long periods sitting at a desk.
What if I feel dizzy?
Dizziness is a sign to slow down or shorten your range of motion. Try only doing half-circles instead.