Neck Mobility: How to Perform Cervical (Neck) Circles

The targets for the Cervical (Neck) Circles is from the base of the neck to the base of the skull. 

This drill is a combination of two drills we have covered previously:

• Cervical A/P Glides
• Cervical Lateral Glides

When progressing from a linear drill to a circular mobility drill it is important to start at a slow speed and make sure you are creating a smooth circles. You will most likely find a part of this circle that feels ratchety or shaky and your goal should be to smooth out the circle with practice. 

Here's how you perform the drill:

• Start in neutral stance with tall lengthened spine
• Make sure chin is level
• Glide to one side
• Start to circle backwards from there all the way around to the opposite side (creating a semi-circle)
• From the side, continue another semi-circle forwards and around to the opposite side
• Repeat in both directions 

Common mistakes:

• Shrugging the shoulders
• Rotating the head instead of gliding
• Tilting the head forward or backwards or laterally
• Moving the jaw instead of the neck
• Arching in the low back
• Losing tall spine position
• Building up excessive tension in upper back and shoulders
• Breath holding

This is one of our favorites to perform as a warm-up or cool down for any workout.  

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 

About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.