Roll your head clockwise, then counterclockwise.
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The head roll is a strength-training and stretching exercise that works the trapezius and cervical spine muscles. When done properly, it can help improve upper-body stability, range of motion and flexibility. Because head rolls strengthen and stretch the back and neck, they can also help ease back pain and even help prevent injury. Check with your doctor before performing head rolls, especially if you suffer from a prior injury or medical condition.1.
Warm up with a five-minute, low-impact exercise like riding a stationary bike or walking to get your blood flowing and your muscles loose.2.
Stand up straight with your weight evenly distributed between both of your feet. If desired, you can also sit in a chair.3.
Lower your chin toward your chest slowly.4.
Rotate your head to the right so that your ear is directly over your right shoulder. Hold the position for five seconds.5.
Roll your head back down toward your chest and then to the left. Bend your neck so your head is over your left shoulder. Hold the contraction for five seconds.6.
Tilt your head and chin up and roll your head in a clockwise circle three times.7.
Reverse the roll and rotate your head counterclockwise three more times.8.
Repeat the entire sequence two more times.
- Don't shrug your shoulders upward when you do head rolls. Shrugging limits range of motion and can decrease the effectiveness of the exercise. Contact a physical therapist or doctor if you don't think you are performing the head roll correctly.
- Although head rolls offer many benefits, they should not replace medical treatment. Immediately stop if you feel any type of pain while exercising. Contact your doctor right away if you experience sharp pain in your neck, shoulders, chest or arms. These could be symptoms of a more serious condition like a spinal fracture or infection.