How to Do Neck Rolls

This is primarily a stretching exercise, but depending on certain techniques you use, it can also be a neck strengthening exercise. Neck rolls are highly related to reducing stress and tension relief. Anytime you do a stretching exercise you are releasing tension and reducing stress slightly pending other circumstances. This exercise can be done anywhere and at almost anytime, and will provide the most relief in your trapezes, which are the muscles that connect the shoulder to the neck.

Difficulty: Moderately Easy

Instructions

1. Start in an upright position with your back aligned with your neck. With your head straight up, take a deep breath and then lock your eyes forward.

2. Slowly tilt your head and neck all the way to the left and hold for 5 to 7 seconds. If there is pain ease up immediately.

3. Bring your head and neck backwards in a slow, slow swing motion. Continue the swing completely until you are looking up. Your chin should almost be straight up for best results. Hold for 5 to 7 seconds.

4. Bring your head and neck completely to the right in a slow swinging motion and hold it for 5 to 7 seconds.

5. Slowly bring your head forward all the way to the front and the middle of your chest with your head down completely and your chin in between your pectoral muscles, and hold for 5 to 7 seconds. Then return your head back to the starting upright position.

Tips & Warnings

• The longer you hold your neck in the tilted position, the more tension will be released. The slower you swing your head, the more resistance you will have, resulting in a stronger neck.
• If you have had a neck injury, consult a doctor first. If you feel unusual pain while doing these movements, abort this exercise immediately.

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