Floor Lying Neck Decompress Roll
Relieve neck tension! Gentle rolling motion decompresses and relaxes neck muscles. Simple, effective relief.
The Floor Lying Neck Decompress Roll mainly works the neck. You'll need: foam roller.
Required Equipment
Floor Lying Neck Decompress Roll Muscles Worked
Primary
Neck (back) (levator scapulae); Back Neck (splenius capitis & cervicis)
Floor Lying Neck Decompress Roll Variations and Alternatives
How to do the Floor Lying Neck Decompress Roll
Place a foam roller or a rolled-up towel on the floor.
Lie down on your back with your knees bent and feet flat on the floor.
Gently place your neck on the foam roller so that it supports the curve of your neck. The roller should be positioned at the base of your skull, not on your upper back or the head.
Relax your arms by your sides, palms facing up or place them on your belly to ensure you remain relaxed.
Slowly turn your head from side to side, rolling your neck over the foam roller. The movement should be smooth and controlled.
If a particular area feels tight, you may choose to hold your neck to one side for a few moments to deepen the stretch.
Continue the slow rolling motion for several repetitions, typically for about 30 seconds to 1 minute, depending on personal comfort and flexibility.
To finish, carefully remove the foam roller and lie flat for a moment before sitting up to avoid any sudden dizziness.
Remember to perform the exercise gently and stop if you feel any pain. It's beneficial to focus on deep, relaxed breathing to help further relax the muscles during the exercise.
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Floor Lying Neck Decompress Roll FAQs
What muscles does the Floor Lying Neck Decompress Roll work?
The Floor Lying Neck Decompress Roll mainly works the neck. The main muscles are the levator scapulae and splenius capitis & cervicis.
What equipment do you need for the Floor Lying Neck Decompress Roll?
Foam roller.
What are some Floor Lying Neck Decompress Roll variations and alternatives?
Similar exercises include the Foam-Roll Upper-Back, Foam-Roll Lower-Back Mobilisation, Lying Chin Tuck Raise and Floor Lying Neck Rotation.
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