Neck Circles for BJJ
Gentle neck circles move the cervical spine through its full range of motion, warming up the neck muscles and joints before grappling. The neck is vulnerable to injury in BJJ from chokes, cranks, and compressed positions. Daily neck mobility work maintains range of motion and identifies restrictions early.
✓ Step-by-Step Instructions
- 1 Stand or sit tall with shoulders relaxed.
- 2 Slowly tilt your head to the right ear toward shoulder.
- 3 Roll your chin down toward your chest.
- 4 Continue the circle to the left ear toward shoulder.
- 5 Gently look up to complete the circle.
- 6 Perform circles slowly and controlled in both directions.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Warms up the neck for the compression and rotation demands of grappling. Identifies stiff or painful spots before they lead to injury during choke defense or scrambles.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Moving too quickly
- ⚠ Forcing through painful spots
- ⚠ Dropping the head back aggressively
- ⚠ Tensing the shoulders during circles
🔄 Variations
- → Half circles only
- → Neck circles with resistance
- → Chin tucks with circles
- → Neck flexion-extension only
Track Your Neck Circles Progress
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Neck Circles help my BJJ game? ▼
Warms up the neck for the compression and rotation demands of grappling. Identifies stiff or painful spots before they lead to injury during choke defense or scrambles.
What equipment do I need for the Neck Circles? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Neck Circles? ▼
The Neck Circles is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.