Floor Lying Neck Decompress Roll
Relieve neck tension! Gentle rolling motion decompresses and relaxes neck muscles. Simple, effective relief.
Required Equipment
Muscle Groups
Primary
Instructions
1. Place a foam roller or a rolled-up towel on the floor.
2. Lie down on your back with your knees bent and feet flat on the floor.
3. 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.
4. Relax your arms by your sides, palms facing up or place them on your belly to ensure you remain relaxed.
5. Slowly turn your head from side to side, rolling your neck over the foam roller. The movement should be smooth and controlled.
6. If a particular area feels tight, you may choose to hold your neck to one side for a few moments to deepen the stretch.
7. Continue the slow rolling motion for several repetitions, typically for about 30 seconds to 1 minute, depending on personal comfort and flexibility.
8. 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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