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Exercise handout — move better, feel better.
Neck Half Circles
Gentle half-circle movements from shoulder to shoulder, avoiding full extension. Safe mobility exercise.
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
none
Home Options
- bodyweight
Dosage
2
Sets
6
Reps / Time
30 sec
Rest
5 seconds per half circle
Tempo
Step-by-Step Guide
Set up
- Sit or stand with good posture
- Shoulders relaxed
- Start looking straight ahead
Step 1 of 5
Lower your chin toward your chest
Step 2 of 5
Roll your head toward your right shoulder
Step 3 of 5
Return through center (chin down)
Step 4 of 5
Continue rolling to left shoulder
Step 5 of 5
Repeat the half circle motion
Breathing
- Breathe normally
- Exhale during movement
Form Cues
- Avoid looking up
- Move slowly
- Stay in front semicircle only
- Breathe normally
Common Mistakes to Avoid
- Rolling head backward (avoid extension)
- Moving too fast
- Forcing range
- Holding breath
Safety Information
Avoid extension (looking up). Stop if dizzy.
Progressions
Add brief pauses at each side.
Regressions
Smaller range. Even slower.
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.