Neck Rolls & Chin Tucks

Neck Rolls & Chin Tucks are a bodyweight mobility drill for your neck and upper shoulders. They train the neck flexors and upper trapezius while gently engaging the levator scapulae, helping you move your head through a controlled range of motion and reset your posture.

Stand or sit tall with your feet under your hips and your shoulders relaxed. Let your arms hang at your sides. Keep your gaze level and your jaw loose.

Start with chin tucks: glide your head straight back as if making a double chin, hold for a moment, then release. Then move into slow half-circles: drop your chin toward your chest, roll one ear toward one shoulder, and return to center. Repeat on the other side. Never force the stretch or move quickly.

Breathe normally throughout. Brace your midsection lightly so your torso stays still while your head moves. To make it easier, reduce the range of motion and stay with the chin tuck only. To make it harder, pause for a couple of seconds at the end of each half-circle.

Fault: Forcing the head through fast, full circles. Fix: Use slow half-circles only, moving within a comfortable range and never pushing into pain or tension.

Fault: Jutting the chin forward or tilting the head up during the chin tuck. Fix: Glide the head straight back, keeping your eyes level and your chin tucked in.

Fault: Shrugging the shoulders or arching the back to create extra movement. Fix: Reset posture after each set - relax the shoulders, stand tall, and let the neck do the work.

Fault: Continuing through dizziness or discomfort. Fix: Stop immediately, return to a neutral head position, and breathe until the feeling passes.