Neck Circle Stretch

Neck Circle Stretch: So führst du sie aus

1. 1Stand or sit tall with your spine neutral, shoulders relaxed, and feet hip-width apart.
2. 2Gently drop your chin toward your chest, feeling a mild stretch along the back of your neck.
3. 3Slowly roll your head to the right, bringing your right ear toward your right shoulder without lifting the shoulder.
4. 4Continue the arc by tilting your head back slightly — only as far as is comfortable with no sharp pain.
5. 5Keep rolling to the left, bringing your left ear toward your left shoulder in a smooth, continuous motion.
6. 6Return to the chin-down position to complete one full circle.
7. 7Perform the desired number of slow circles in this direction, then reverse and repeat the same number of circles in the opposite direction.

Technik-Tipps

• Move at a slow, deliberate pace — rushing the rotation reduces the stretch benefit and can cause dizziness.
• Keep your shoulders down and relaxed throughout; avoid letting them creep up toward your ears.
• Breathe steadily and exhale as you pass through each point of maximum stretch to deepen the release.
• If any position causes sharp pain or numbness, stop immediately and avoid that range of motion.

Häufige Fehler

• Moving too fast through the circle, which shortens the stretch and increases the risk of strain to the sternocleidomastoid and levator scapulae.
• Forcing the head into an extreme backward tilt, which can compress the cervical spine and cause discomfort rather than relief.
• Shrugging the shoulders upward during the movement, which creates tension in the upper trapezius instead of stretching it.
• Holding the breath, which keeps the neck muscles guarded and prevents a full, relaxed release.

Häufig gestellte Fragen