Do this once an hour during desk work and neck pain stops being a problem.
Slow and continuous. Let the breath set the speed - one full roll per two breaths.
Half circles are safer. Rolling the head all the way back compresses the neck joints, and there is nothing gained by it. Move ear to chest to ear, through the front only.
Painless clicking in a joint is usually nothing to worry about. Clicking with pain, or with numbness down an arm, is worth showing to a doctor rather than working through.
Before any session that involves push-ups or planks, and any time you have been at a desk for hours. There is no recovery cost.
Which day to do Neck Rolls, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe classic warm up. One minute is usually enough to get your whole body warm.
Roll the shoulders in big slow circles. Thirty seconds of this before any upper body work saves a lot of trouble later.
Big slow circles with the hips. It wakes up the joint that does most of the work in squats and lunges.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
