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Roll Neck Rotation Lying on Floor

Roll Neck Rotation Lying on Floor

The Roll Neck Rotation Lying on Floor is a fantastic exercise that targets the muscles in your neck, shoulders, and upper back. This exercise helps improve neck mobility, relieve tension, and enhance posture. It is a simple yet effective movement that can be done at home or in the gym with minimal equipment. To perform the Roll Neck Rotation Lying on Floor, you start by lying flat on your back on a mat or a comfortable surface. Place your arms alongside your body, palms facing down. Gently tuck your chin towards your chest, keeping your neck relaxed. Next, slowly rotate your head to the right, trying to bring your right ear as close to the floor as possible without any discomfort. Hold this stretch for a few seconds, feeling the gentle stretch in your neck and upper back. Then, slowly return to the starting position. Repeat the rotation on the left side, bringing your left ear towards the floor. Remember to go at your own pace and avoid any sudden or forceful movements. Aim for a smooth and controlled motion throughout the exercise. Incorporating the Roll Neck Rotation Lying on Floor into your routine can have numerous benefits, such as reducing neck stiffness, improving range of motion, and promoting relaxation. Always listen to your body and stop if you experience any pain or discomfort. Consulting with a fitness professional can help ensure proper form and technique. Keep exploring different exercises like this to enhance your fitness journey and maintain a healthy lifestyle.


  • Lie flat on your back on the floor with your legs extended and your arms resting at your sides.
  • Extend your neck and look straight up at the ceiling.
  • Slowly and gently roll your neck to the right side, trying to bring your right ear as close to your right shoulder as possible.
  • Hold this position for a few seconds, feeling a stretch in the left side of your neck.
  • Slowly and gently roll your neck back to the center.
  • Repeat the same rolling motion to the left side, bringing your left ear towards your left shoulder.
  • Hold for a few seconds and feel the stretch on the right side of your neck.
  • Continue alternating between the right and left sides for the desired number of repetitions or time.
  • Make sure to perform the exercise in a slow and controlled manner, avoiding any sudden or jerky movements.
  • Remember to breathe steadily throughout the movement.

Tips & Tricks

  • Maintain proper form and alignment throughout the exercise.
  • Engage your core muscles to stabilize your spine during the movement.
  • Perform the exercise on a comfortable and supportive surface.
  • Start with slow and controlled movements, gradually increasing speed and range of motion as you become more comfortable.
  • Listen to your body and modify the exercise if you experience any discomfort or pain.
  • Breathe deeply and exhale as you rotate your neck to promote relaxation and release tension.
  • Focus on neck mobility rather than using excessive force or pressure.
  • Incorporate the exercise into a well-rounded fitness routine that includes stretching, strengthening, and cardiovascular exercises.
  • Consult with a healthcare or fitness professional if you have any pre-existing neck conditions or injuries.
  • Stay consistent with your practice to improve flexibility and range of motion over time.


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