Neck Roll Instructions

Neck rolls, also called head rolls, are slow and simple exercises in which you "roll" your head from one shoulder to another. Exercise and dance classes start out with stretching, and most incorporate a neck roll into the routine. If you've forgotten how to do one, you could end up rolling too quickly in an attempt to catch up to the teacher.

Tips and Warnings

• Resist the temptation to speed up when doing this. The purpose of a neck roll is to stretch out a tight neck -- not fling your head across the room -- so use gentle, slow motions. The University of Colorado at Boulder suggests initially stretching your head to one side and then stretching it to the other without rolling. Follow this by tilting your head forward to your chest and then rotating your head so you can glance back over each shoulder without rolling. If you want, you can start with your head pointed down toward the center of your chest, instead of at one of your shoulders.
• Don't roll your head backward -- go only from side to front to side. The University of Colorado at Boulder says leaning your head back can strain your neck, and Dr. Leonard Perry of the University of Vermont says it can strain your spinal disks. Follow any instructions your doctor gives you if you are doing these rolls as part of your treatment for a health condition. Do not do this exercise without consulting a doctor if you have neck problems.

References

• University of Colorado at Boulder: Stretch Often
• North Carolina Cooperative Extension: Relax Your Stress Triangle
• Tisch Brain Tumor Center: Blood Clots
• University of Vermont Extension: Garden Stretches