Roll Neck Rotation Lying on Floor
Lying on the back with a foam roller under the neck, the head turns slowly from side to side so the roller works along the back of the neck.
How to do it
Setup
Lying on the back, knees bent, the roller under the neck just below the skull, arms resting by the sides.
Steps
- Let the head rest its weight on the roller.
- Turn the head slowly to one side, then to the other, as far as is comfortable.
- Pause where the neck feels tight and breathe before turning back.
Common mistakes
Lifting the head to push into the roller: let it rest; the weight of the head is enough. Turning fast or to the end of the range: slow, easy turns. Carrying on through dizziness, numbness or tingling: stop and sit up slowly.
Breathing
Steady throughout; never held.
