Lying Muscle Semispinali Capiti Activation Roll-Ball

- Firm surface or mat to lie on

Starting Position:
1. Find a flat, firm surface or exercise mat.
2. Lie face down on the mat with your body fully extended.
3. Place a small exercise ball under your chin or at the base of your skull, supported by a small block if needed, to create comfort and proper alignment.

Movement Instructions:
1. Begin in the starting position with your body relaxed and arms at your sides.
2. Slowly lift your head and upper torso off the mat while keeping your lower body pressed into the mat.
3. As you lift, gently roll the exercise ball back and forth under your chin to massage and activate the semispinalis capitis muscle. Keep the movement controlled and avoid excessive strain.
4. Hold the lifted position for a moment, feeling the engagement in the back of your neck and upper back.
5. Slowly lower your head and torso back to the mat, allowing the ball to return to its resting position.
6. Repeat the movement for 5-10 repetitions, focusing on controlled breath and muscle engagement.

Tips for Beginners:
- Start with gentle movements to avoid straining your neck.
- If you experience discomfort, stop and adjust your positioning or reduce the movement's range.
- Ensure your head and neck remain in alignment with your spine throughout the exercise.

Ending Position:
After completing your repetitions, relax fully on the mat for a moment before carefully getting up, ensuring your movements remain slow and controlled.