EPHYT

Neck Circles (Active Neck Rotation)

How to Perform Neck Circles

Equipment Alternatives

  • No Equipment Needed: Bodyweight and neck mobility are sufficient.
  • Optional Support: A mirror to monitor form or a chair for stability if seated.

Movement Execution

  1. Set Up: Sit or stand upright with your spine tall and shoulders relaxed. Look straight ahead to align your head with your body.
  2. Start the Movement:
    • Begin by slowly tilting your chin toward your chest.
    • Initiate a controlled circular motion by rotating your head toward your right shoulder.
  3. Continue the Circle:
    • Bring your head backward in a smooth arc, maintaining control to avoid hyperextension.
    • Transition to your left shoulder and complete the circle by returning your chin to your chest.
  4. Reverse Direction: Perform the same motion in the opposite direction for balance.
  5. Focus on Control: Keep the movement slow, ensuring even tension throughout the neck without jerking.
  6. Repeat: Perform 3–5 circles in each direction.

Proprioceptive Cues

  • Visualize drawing a smooth circle with the crown of your head.
  • Keep your shoulders relaxed and avoid shrugging throughout the motion.
  • Focus on a gentle, even stretch rather than forcing the movement.
  • Maintain smooth transitions without sharp angles or jerks.

Muscle Engagement

  • Primary Movers: Sternocleidomastoid (SCM), upper trapezius, and scalenes.
  • Secondary Muscles: Levator scapulae, splenius capitis, and suboccipital muscles.

Common Cheat Movements or Mistakes

  1. Shrugging the Shoulders: Limits neck mobility.
  2. Forcing the Motion: Can lead to discomfort or strain.
  3. Jerky or Quick Movements: Reduces control and effectiveness.
  4. Hyperextending the Neck: Increases strain on cervical vertebrae.
  5. Compensating with the Back: Keep the movement isolated to the neck.

Sets, Reps, and RPE (Rate of Perceived Effort)

Rehab

  • Prescription: 2–3 sets of 5 slow circles per direction.
  • RPE: 3–4 (mild stretch and controlled movement).

Posture and Maintenance

  • Prescription: 1–2 sets of 5 circles per direction, performed 2–3 times daily.
  • RPE: 2–3 (gentle movement for relaxation).

Strengthening and Mobility

  • Prescription: 2–3 sets of 8–10 circles per direction.
  • RPE: 4–5 (slight tension with a focus on range of motion).

Progression and Variations

Progressions

  • Perform the circles with light resistance using a resistance band for strengthening.
  • Add gentle isometric holds at the top, bottom, and sides of the motion.

Variations

  • Perform the circles dynamically (faster) for warm-ups.
  • Isolate specific segments by performing smaller circles in targeted ranges.

Why Perform Neck Circles?

  • Improves Mobility: Enhances range of motion in all planes of neck movement.
  • Reduces Tension: Alleviates stiffness and promotes relaxation.
  • Enhances Proprioception: Improves awareness of neck positioning.

Clinical Reasons to Perform Neck Circles

Evidence-Based Benefits

  1. Reduces Neck Stiffness: Dynamic and controlled cervical movements improve flexibility.
    • Evidence: Studies by Nagai et al. (2016) show benefits of active range-of-motion exercises for neck mobility.
  2. Prevents Cervicogenic Pain: Mobilizes cervical joints to reduce tension.
    • Evidence: Cleland et al. (2005) highlight the importance of movement in pain prevention.
  3. Improves Posture: Encourages neutral neck positioning by maintaining mobility.
    • Evidence: Research by Lau et al. (2010) emphasizes mobility exercises in postural correction.

Who Should Do Neck Circles?

  • Clinical Ailments:
    • Cervical Stiffness: Ideal for reducing chronic neck tightness.
    • Whiplash Recovery: Introduced during mid-to-late rehab (4–6 weeks).
    • Cervical Tension Headaches: Reduces muscular tightness contributing to cervicogenic headaches.
    • Cervical Disc Pathologies: Enhances non-compressive mobility during recovery phases.
  • Athletes: Beneficial for swimmers, cyclists, and wrestlers with repetitive neck movements.
  • Desk Workers: Relieves tension caused by prolonged static postures.

Muscles Involved

Primary Movers

  1. Sternocleidomastoid (SCM)
    • Origin: Sternum and clavicle.
    • Insertion: Mastoid process of the temporal bone and superior nuchal line.
    • Function: Neck flexion, rotation, and lateral flexion.
  2. Upper Trapezius
    • Origin: External occipital protuberance, nuchal ligament, and C1–C7 spinous processes.
    • Insertion: Lateral clavicle and acromion.
    • Function: Cervical extension and lateral flexion.
  3. Scalenes
    • Origin: Transverse processes of C2–C7 vertebrae.
    • Insertion: First and second ribs.
    • Function: Neck lateral flexion and rotation.

Secondary Muscles

  1. Levator Scapulae
    • Origin: Transverse processes of C1–C4.
    • Insertion: Superior angle and medial border of the scapula.
    • Function: Assists in neck lateral flexion.
  2. Suboccipital Muscles
    • Origin: Posterior C1–C2 vertebrae.
    • Insertion: Occipital bone.
    • Function: Fine motor control of cervical rotation.