beginnerNo equipmentSeated
Neck Rotation (Gentle)
A simple cervical rotation mobility exercise that maintains or restores the rotational range of motion in the neck. Done slowly and within a pain-free range, it is appropriate for virtually all fitness levels including seniors and post-surgical patients.
Neck Rotation (Gentle)
Duration
1 min
Reps
8–10 each direction
Sets
2
How to do it
- 1
Sit tall in a chair with your chin level, not tilted up or down.
- 2
Slowly rotate your head to look over your right shoulder as far as comfortable.
- 3
Hold 3 seconds, then slowly return to center.
- 4
Repeat to the left. Keep the movement deliberate and avoid any jerking motion.
- 5
If you feel dizziness, reduce the range of motion and move more slowly.
Benefits
- Maintains cervical rotation range of motion that reduces with age and disuse
- Reduces neck stiffness from prolonged forward-facing positions
- Improves safe head-turning ability for driving and daily activities
Common mistakes
- Moving through a painful range, stop short of any pain or pinching
- Jutting the chin forward as the head rotates, which loads the cervical joints
- Going too fast and losing conscious control of the movement
Target areas
neck
Good for
seniorsgentlepost surgerymorningdesk workers
Get the full guided program, with video walkthroughs for every exercise.
Find Your ProgramBrowse all programs →
