For the Neck Rolls, stand or sit up straight with your arms comfortably at your sides. Next, tilt your head to one side and begin rotating in clockwise in a circle. Try to continuously rotate your neck with the muscles fully extended at each position. Perform this motion for the elapsed time and then switch so that you are rotating your head counter-clockwise.
This dynamic stretch focuses on the muscles that move and rotate your neck. This area is where many important nerves exit the spine, so it is essential to keep these muscles loose and healthy.