Roll Ball Lying Semispinalis Capitis Muscle Activation
Lying on the back with the base of the skull resting on a massage ball set on a block, the head's weight presses the muscles at the top of the neck and they soften.
How to do it
Setup
Lying on the back, legs long, a massage ball on a low block under the back of the neck just below the skull.
Steps
- Let the head rest its full weight on the ball.
- Turn the head a little to each side to move the pressure.
- Breathe slowly on each spot, then lift the head off.
Common mistakes
Ball on the bony skull or the spine itself: keep it on the muscle beside the spine. Nodding hard onto the ball: small, slow turns only. Staying on a spot that numbs or tingles: move the ball away.
Breathing
Slow and even through the hold.
