Forward Head Roll
Rep Range
Time Based
Hints
Begin by standing tall with your feet hip-width apart and a neutral spine. Relax your shoulders, allowing them to fall naturally away from your ears. Initiate the movement by slowly dropping your chin towards your chest. Once your chin is comfortably against or near your chest, gently roll your head to the left, moving in a semi-circle until your left ear is over your left shoulder. Next, reverse the movement by rolling your head back to the center with the chin toward the chest and then over to the right, ending with your right ear over your right shoulder. This completes one cycle. Remember, the movement is a half-circle that moves from one shoulder to the other, passing through the chest. Never roll your head backward; keep the movement strictly in the forward half of your range of motion.
Common Mistakes
Avoid forcing or straining the neck. It's important to keep the motion smooth and not rush through it. Also, never tilt the head back, as this can cause strain. The roll should always be in the forward direction, keeping the back of the neck safe.
Breathing
Inhale deeply as you start the head roll. Exhale slowly and steadily as you roll your head from the center to one side. Inhale again as you bring the head back to center and exhale as you roll to the opposite side. Maintain this rhythmic breathing pattern throughout the movement.
Muscle Focus
Primary Focus Area
Traps