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Mobility

Neck circles

Quick facts

  • Beginner
  • No equipment
  • Back
  • Shoulders
  • seconds
Do workout 1 for free See the course

Neck circles open the joint-mobility warm-up: the neck moves first because it is the first thing to stiffen from phones and desks. Slow half-circles from shoulder to shoulder warm up the small neck muscles and the upper trapezius before push-ups and planks, where the head has to stay in line with the trunk. It is preparation, not strength work: nothing sudden and no dropping the head back.

How to do it

  1. Stand tall, hands on your hips, shoulders down.

  2. Drop your chin to your chest and slowly roll your head to one shoulder, then to the other — a half-circle across the front.

  3. Do several half-circles one way, then the other; let the range grow gradually.

  4. Do not drop the head back — forward and to the sides only.

Coaching cues

  • Slow, no jerks
  • Shoulders stay down

Common mistakes

  • A full circle with the head dropped back
  • Fast, jerky movement

Breathing

Calm, even breathing.

Used in courses

Related exercises

FAQ

What are the most common mistakes in Neck circles?

The most common ones: a full circle with the head dropped back; fast, jerky movement. Watch for them from the first rep.

What should I focus on during Neck circles?

Keep these cues in mind: slow, no jerks; shoulders stay down.

How should I breathe during Neck circles?

Calm, even breathing.

Train it inside a program

Neck circles is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.

Do workout 1 for free See the course