SHIFT Fit
Gentle neck rotation
Gentle neck rotation: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit tall with shoulders relaxed.
- Turn head comfortably to one side. Do not force end range.
- 1 set × 5 reps per side. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Do not force end range.
Equipment
- chair
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps per side. | chair |
| beginner | 2 sets × 5 reps per side; 45s rest between sets. | chair |
| beginner | 2 sets × 8 reps per side; 60s rest between sets. | chair |
| beginner | 1 set × 8 reps per side. | chair |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use gentle tension only; stop for tingling or radiating symptoms.
- Forcing end range; raising the shoulders; turning the whole trunk instead of the head. Exercise check: Do not force end range.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.