Floor Lying Neck Rotation
Relieve neck tension with gentle rotations. Improve flexibility & reduce stiffness in this simple, floor-based exercise.
The Floor Lying Neck Rotation mainly works the neck. No equipment needed: it uses just your bodyweight.
Floor Lying Neck Rotation Muscles Worked
Primary
Back Neck (splenius capitis & cervicis); Side Neck Flexor (sternocleidomastoid)
Floor Lying Neck Rotation Variations and Alternatives
How to do the Floor Lying Neck Rotation
Lie down on a comfortable surface with your body positioned sideways. Rest your head on your arm or a small cushion for support, as depicted in the image.
Your knees should be bent comfortably with one leg resting on the other to maintain stability throughout the rotations.
Begin by looking directly forward, ensuring your neck is in a neutral position.
Slowly roll your head toward the floor, trying to look down towards the floor as much as possible without causing discomfort.
Then gently reverse the motion, rolling your head up and back, looking upward, and extending your neck without straining it.
Continue these neck rotations slowly and gently, going from looking down towards the floor to looking up towards the ceiling, for the recommended amount of repetitions.
Perform the neck rotations for several repetitions, then repeat the same process while lying on the opposite side to ensure even stretching of the neck muscles on both sides.
Remember to breathe deeply and steadily throughout the exercise, and do not push through any pain or serious discomfort.
Ensure that any neck movements are performed within a comfortable range of motion, and stop immediately if you experience pain beyond a mild stretch. If you have any neck conditions or have had previous injuries, consult a healthcare provider before attempting this exercise.
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Floor Lying Neck Rotation FAQs
What muscles does the Floor Lying Neck Rotation work?
The Floor Lying Neck Rotation mainly works the neck. The main muscles are the splenius capitis & cervicis and sternocleidomastoid.
What equipment do you need for the Floor Lying Neck Rotation?
None. The Floor Lying Neck Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Floor Lying Neck Rotation variations and alternatives?
Similar exercises include the Full Head Fpov Rotation, Lying Weighted Neck Curl, Half Neck Roll and Lying Chin Tuck Raise.
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