ClapMove · clapmove.com
Exercise handout — move better, feel better.
Neck CARs (Controlled Articular Rotations)
Draw small controlled circles with your nose to explore full neck range. Builds awareness and control through all movement directions.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
Home Options
- small household item
Dosage
2
Sets
3
Reps / Time
30 sec
Rest
5-10 seconds per circle
Tempo
Step-by-Step Guide
Set up
- Sit tall with good posture
- Shoulders relaxed
- Look straight ahead to start
Step 1 of 5
Imagine your nose is a pencil drawing a small circle
Step 2 of 5
Move slowly through flexion, side bend, extension, and rotation
Step 3 of 5
Keep the circle small and controlled
Step 4 of 5
Complete circles in one direction
Step 5 of 5
Reverse direction
Breathing
- Breathe continuously
- Do not hold breath
Form Cues
- Slow and smooth
- No jerky movements
- Keep circles small
- Stop if dizzy
Common Mistakes to Avoid
- Moving too fast
- Making circles too large
- Skipping uncomfortable positions
- Holding breath
Safety Information
Skip extension portion if it causes dizziness. Keep movements pain-free.
Progressions
Larger circles. Add gentle resistance with hand.
Regressions
Smaller circles. Skip extension portion if needed.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.