How to do Neck Roll
SeatedFlowing movementBeginner
Neck Roll is a seated flowing stretch for your neck, shoulders and spine.
Step by step
- 1Sit nice and tall in your chair, feet flat, arms relaxed by your sides.
- 2Take a breath, and as you breathe out, let your chin drop down toward your chest.
What you should feel
Let your head be heavy.
Form tips
- Shoulders stay down. Only the head moves. Smooth half circles, no jerking. Feel the sides and back of the neck lengthen.
- Slow and soft… no rush at all.
- Breathe into any tight spots you find.
Make it easier
Keep the movement small, and only roll across the front.
Coming out of it
Bring your head back to center… and slowly lift it up.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Neck Roll with a coach
In BendEase, a voice coach talks you into Neck Roll, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your neck and shoulders.
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