Neck Mobility: How to Perform Cervical Rotations

When it comes to mobility exercises, there are a few basics we need to understand. It is important to own a full range of motion without compensating with other movements, building up unwanted muscle tension, and avoid moving into pain. 

The target for cervical rotations is from the base of the neck to the base of the skull. As you rotate your head and your neck from side to side you should feel the joints in your cervical spine rotating. 

Common mistakes we see with cervical rotations: 

• Holding your breath
• Building excessive upper body tension
• Hiking the shoulder while rotating the neck
• Rotating the upper back rather than the neck
• Tilting the head in an attempt to achieve more cervical rotation

Remember, to perform this drill well, your chin should stay level as you turn your head.

(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.

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