Neck Circles: How-to, Benefits & Variations
The neck circles targets multiple muscle groups. Improves functional fitness. Start with 3 sets of 10-12 reps with controlled form.
Neck Circles: How-to, Benefits & Variations
The neck circles is a warmup exercise targeting multiple muscle groups. Counters age-related muscle loss (sarcopenia) that accelerates after 40. Found in 2 workouts across the Wellls platform with 0 variations.
Restore And Reset 3
Jessica Casalegno
How to Do Neck Circles
Set up in the starting position for neck circles. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Jessica Casalegno cues: "Shoulders relaxed, pull through each and every surface muscle surrounding the neck."
Complete the full range of motion. "Bringing the chin to the chest, the ear to the shoulders, and the head back."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Jessica Casalegno adds: "Chin touches the chest... slowly start to exhale."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The neck circles directly supports this by targeting key muscle groups.
Coach's Tips
"Shoulders relaxed, pull through each and every surface muscle surrounding the neck." - Jessica Casalegno
Jessica Casalegno
"Bringing the chin to the chest, the ear to the shoulders, and the head back." - Nuni Soriano
Nuni Soriano
"Chin touches the chest... slowly start to exhale." - Jessica Casalegno
Jessica Casalegno
"If this movement doesn't feel good, if there is any sharp pain there, just feel free to stay on the, at the front, doing half circles." - Nuni Soriano
Nuni Soriano
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The neck circles supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Benefits
Strengthens and conditions the whole body
The neck circles builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The neck circles directly addresses this.
Requires minimal equipment
No equipment needed. You can do the neck circles at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Rushing through repetitions
Control the movement in both directions. The lowering phase is just as important as the lifting phase.
Ignoring pain signals
Joint pain during the neck circles means something needs adjusting: form, range, or load. Muscle burn is fine. Joint ache is a warning.
Workouts Featuring This Exercise
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Frequently Asked Questions
Get neck circles in a guided workout
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