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Roll Neck Decompress Lying on Floor

Roll Neck Decompress Lying on Floor

The Roll Neck Decompress Lying on Floor is a fantastic exercise that can help relieve tension and alleviate stiffness in the neck and upper back. This exercise specifically targets the deep muscles in your neck called the suboccipitals, which can become tight and knotted from stress, poor posture, or excessive sitting. By lying on the floor with your knees bent and feet flat, you create a stable base for this exercise. Begin by placing a towel or small cushion under your head to support your neck and keep it in a neutral position. This is important to maintain proper alignment and reduce the risk of straining other muscles. The Roll Neck Decompress involves a gentle rolling motion of your head from side to side, allowing the weight of your head to create a stretching and decompressing effect on the suboccipitals. It's essential to move slowly and only within the range that feels comfortable for you. This exercise should be performed in a pain-free manner, and any sharp or intense discomfort should be avoided. Regularly incorporating the Roll Neck Decompress Lying on Floor into your fitness routine is highly beneficial for those who experience neck pain or stiffness. Additionally, it can be a relaxing exercise to release tension after a long day or intense workout. Remember to always listen to your body and modify or discontinue any exercise if it causes pain or discomfort.


  • Lie on your back on the floor with your legs extended and your arms relaxed by your sides.
  • Slowly lift your head and bring your chin towards your chest, while simultaneously tucking your chin in towards your throat.
  • Gently roll your head from side to side, keeping your chin tucked in towards your throat throughout the movement.
  • Continue rolling your head from side to side for the desired number of repetitions or until you feel a release in your neck.
  • Make sure to maintain slow, controlled movements and avoid any jerking or sudden motions.
  • Remember to breathe deeply and relax your shoulders throughout the exercise.
  • Repeat for the recommended number of sets and gradually increase the range of motion as your neck flexibility improves.

Tips & Tricks

  • Always maintain proper form and technique to maximize the benefits of the exercise.
  • Engage your core muscles throughout the movement to provide stability and support to your spine.
  • Start with a gentle and controlled motion, gradually increasing the intensity as your body becomes more accustomed to the exercise.
  • Breathe deeply and exhale fully during the movement to promote relaxation and release tension in your neck and spine.
  • If you experience any pain or discomfort during the exercise, stop immediately and consult a professional for proper guidance.
  • Consider using a neck support or towel roll for added comfort and support while performing the exercise.
  • Incorporate this exercise into your routine at least 2-3 times per week to improve neck mobility and relieve tension.
  • Combine this exercise with stretching and strengthening exercises for the surrounding muscles to achieve a well-rounded neck workout.
  • Avoid jerking or sudden movements that may strain the neck; instead, focus on smooth and controlled motions.
  • Listen to your body and adjust the level of intensity as needed. It's important to challenge yourself while still working within your limits.


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