Side-Lying Muscle Scalene Activation Roll-Ball

• A mat for comfort

1. Starting Position:

• Lie on your side on the mat. Choose your preferred side to start; you can switch to the other side later.

• Place the small exercise ball under the side of your ribcage for support.

2. Body Positioning:

   • Extend your bottom arm straight out in front of you for balance.

   • Position your top arm down along your body or place it gently on the mat in front of you, whichever feels more comfortable.

   • Ensure that your legs are extended straight and stacked on top of each other.

3. Movement:

   • Slowly lift your top arm and your head towards your side, engaging your core to maintain stability.

   • As you lift, roll the ball lightly forward (towards your feet) while keeping your body aligned and comfortable. Focus on a gentle rolling motion without causing strain.

4. Activation:

   • Hold the position for a moment at the top, feeling the activation in your scalene muscles and the sides of your neck.

   • Breathe deeply during this phase, allowing your body to relax into the stretch.

5. Return:

   • Gradually roll the ball back to the starting position while lowering your arm and head down.

   • Repeat the movement for 8-12 repetitions, ensuring to maintain control and proper form throughout.

6. Switch Sides:

   • After completing the desired repetitions, gently roll onto your opposite side and repeat the exercise to engage the muscles on that side.

7. Cool Down:

   • After finishing both sides, take a moment to lie on your back and relax, allowing your body to settle after the exercise.

Tips for Beginners:

• Start with fewer repetitions if needed and increase gradually as you gain strength and confidence.

• Focus on your breath to help maintain a steady pace and rhythm during the exercise.

• Ensure the ball is secure and that you feel stable before fully engaging in the movement.