Neck rotation
Neck rotation slowly turns your head as far as is comfortable to one side, chin level, holds briefly, comes back to the middle, then turns the other way. It keeps the neck moving through its range after a long time looking at one screen. Move slowly, with no bouncing.
How to do the neck rotation
- Sit tall, shoulders down.
- Slowly turn your head as far as is comfortable, chin level.
- Hold, come back to the middle, then turn the other way.
What it works
- Neck mobility
How long and how often
In a Posture break it's a 10-second hold on each side, about 30 seconds in total. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.
Tips
- Chin stays level
- Shoulders stay still
- Slow, no bouncing
Who should skip it
- Neck instability, recent whiplash, or dizziness when moving my neck
Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.
Try it with the guided 3D figure →
Chin tuck
Neck side stretch
Levator scapulae stretch
Shoulder rolls