Exercise guide
Neck Circle Stretch
- Beginner
- Isolation
- Timed hold
- Neck
- Shoulders
- Upper back
This mobility exercise releases tension in the cervical spine and upper trapezius while improving overall neck range of motion. It is highly effective for alleviating stiffness caused by prolonged sitting or poor posture.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand or sit tall with your spine neutral and shoulders relaxed.
- Place your hands on your lap or let them hang naturally at your sides.
- Look straight ahead and ensure your head is centered over your shoulders.
How to do it
- Exhale as you slowly drop your chin toward your chest.
- Inhale as you gently roll your head in a large circle, moving toward one shoulder, then toward the ceiling, and over to the opposite shoulder.
- Complete the rotation by bringing your chin back to your chest on a controlled exhale.
- Perform the movement with a slow, fluid tempo, then repeat in the opposite direction.
Form checklist
- Keep your shoulders depressed and pulled away from your ears throughout the movement.
- Maintain a still torso; ensure only your neck and head are moving.
- Avoid 'crunching' the back of your neck by keeping the movement elongated and spacious.
- Breathe deeply and rhythmically to encourage the muscles to relax.
- Stop the movement immediately if you feel any sharp pain, pinching, or dizziness.
Pro tips
- If you encounter a 'sticky' or tight spot, pause for a few seconds and breathe into the tension to encourage release.
- Imagine drawing the largest circle possible with the tip of your nose to maximize the stretch through all planes of motion.
Make it harder
- Perform the stretch while holding a light weight in each hand to increase shoulder depression and deepen the stretch in the upper traps.
- Perform the movement while seated and hold the underside of your chair to anchor your shoulders down.
Frequently asked
- What muscles does the neck circle stretch work?
- The neck circle stretch primarily targets the trapezius, and also works the deltoids as secondary muscles.
- What equipment do you need for the neck circle stretch?
- The neck circle stretch requires no equipment — just your body weight.
- Is the neck circle stretch good for beginners?
- Yes. The neck circle stretch is a beginner-friendly movement and a strong foundation to build on.