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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Lie on your back and place a soft, well-supported roller beneath the base of the skull rather than the middle of the neck.
- 02Relax your jaw and shoulders, and keep most of your body weight on the floor so the pressure remains very light.
- 03Make tiny nodding motions or turn the head only a few degrees from side to side to change the contact point.
- 04Pause and breathe on mildly tense areas without forcing the head, compressing the throat, or rolling down the cervical spine.
- 05Come off the roller slowly and stop at once if you develop dizziness, headache, numbness, or radiating discomfort.
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Variations
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Alternatives
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