How to Do Half Neck Rolls

Half Neck Rolls is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Half Neck Rolls

  1. 01Lower your chin toward your chest and relax your shoulders away from your ears.
  2. 02Slowly roll your right ear toward your right shoulder until you feel a gentle stretch.
  3. 03Roll your chin back down to the center of your chest.
  4. 04Roll your left ear toward your left shoulder in a smooth, continuous motion.
  5. 05Repeat the semi-circular pattern avoiding any movement into the posterior or backward portion of the roll.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Half Neck Rolls

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep your shoulders depressed and avoid pulling your chin too aggressively toward your chest.

Same coaching engine used inside the A90 app

05 / FAQ

Half Neck Rolls questions

What muscles does Half Neck Rolls work?

Half Neck Rolls is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Half Neck Rolls correctly?

Lower your chin toward your chest and relax your shoulders away from your ears. Slowly roll your right ear toward your right shoulder until you feel a gentle stretch. Roll your chin back down to the center of your chest. Roll your left ear toward your left shoulder in a smooth, continuous motion. Repeat the semi-circular pattern avoiding any movement into the posterior or backward portion of the roll.

What is the A90 coach tip for Half Neck Rolls?

Keep your shoulders depressed and avoid pulling your chin too aggressively toward your chest.

Is Half Neck Rolls suitable for beginners?

Half Neck Rolls is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Half Neck Rolls?

No. Half Neck Rolls is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes half neck rolls into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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