Traps and neck
Neck CARs
The Neck CARs is a mobility exercise with no equipment for your neck. Share of the load in the Zulta muscle model: neck 70%, upper traps 20% and rhomboids 5%.
How to do it
- Sit tall on a bench or chair and brace lightly through the abs.
- Tuck the chin toward the chest.
- Roll the head slowly toward one shoulder, then back to look up, keeping the movement controlled.
- Continue past the other shoulder and back down to the chest in one slow circle.
- Repeat slowly for 30 to 45 seconds, reversing direction halfway, breathing steadily.
Tips
- Move very slowly and keep the circle smooth.
- Keep the shoulders and chest still.
Common mistakes
- Dropping the head back quickly at the rear of the circle.
- Shrugging the shoulders to help the movement.
Muscles worked by the Neck CARs
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Slow neck circles and chin tucks move the cervical spine: the deep neck flexors tuck, the upper traps and extensors control the rest.
Neck CARs alternatives
Same equipment
Frequently asked questions
What muscles does the Neck CARs work?
Mainly the neck. The upper traps assist.
Is the Neck CARs good for beginners?
Yes. The Neck CARs is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Neck CARs?
For example the Chin Tuck. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.