Lying Figure 8-Nose

Lying Figure 8 with Nose/Neck

Positioning:

1. Lie flat on your back on a comfortable, flat surface such as a mat or carpet.
2. Keep your legs straight and feet together.
3. Let your arms rest flat on the ground beside you with palms facing down.
4. Ensure your head is in a neutral position, looking up toward the ceiling.

Movement:

1. Begin by gently engaging your core muscles to stabilize your body.
2. Start the exercise by lifting your head and neck slightly off the ground.
3. Using your nose as a guiding point, begin to trace an imaginary figure eight pattern in the air.
4. Move your head in a controlled manner to form the first loop of the figure eight, and then transition smoothly into the second loop, keeping the movement deliberate and slow.
5. Continue tracing the figure eight for a set amount of time, typically 30 seconds to 1 minute.
6. Focus on maintaining a smooth, fluid motion without straining your neck or shoulders.
7. After completing the set time, slowly lower your head back to the ground and relax.

Tips:

- Maintain a steady breath throughout the exercise.
- If you feel any discomfort in your neck, reduce the range of motion or take breaks as needed.
- Aim to perform this exercise 2-3 times a week for best results.