This is another one of my exercises that I give to athletes/patients in the controlled articular rotations (CARs) category. The training method and acronym is popularized by Dr Andreo Spina. It was taught to me at a Functional Range Conditioning course in Winnipeg. I call them “circles” to my patients because it’s easier for them to understand. What I like about CARs is that they are easy, yet challenging, and expose to my athletes areas of mobility that they are lacking in. I recommend performing this exercise on a daily basis to help self assess your mobility.
Neck Circles (CARs)
The intent of this exercise is to actively pull the neck through it’s full range of motion. Challenging all angles that the neck can move through. Scribing out the largest circle possible with your neck.
Imagine, as you perform the exercise, that you are fighting against an invisible person trying to push you away from your end range of motion. Often, when athletes are performing this move, they miss part of the circle. They cut the circle short when they bring the neck behind the shoulders. To maximize the range of motion, as you get your ear to your shoulder reach the head back as far was you can before you start to look upwards.
Take 30 seconds to a minute to perform one rep repetition. repeat multiple times a day.
Pinching pain, tingling/numbness, and dizziness are not desirable.