Roll Ball Lying Semisplinalis Capitis Muscle Activation Exercise Guide
Exercise Profile
- Target
- Splenius
- Equipment
- Rollball
- Body Part
- Neck
- Primary Muscle
- Splenius
- Secondary Muscles
- Levator Scapulae, Trapezius
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
How to: Roll Ball Lying Semisplinalis Capitis Muscle Activation
- Lie down on your back with the rollball positioned under the back of your head.
- Relax your neck and shoulders, allowing your head to sink onto the rollball.
- Gently rock your head side to side to activate the semispinalis capitis muscles.
- Hold the stretch for 20-30 seconds, breathing deeply.
- Slowly roll the ball to a different position along the neck for further stretch.
Common Mistakes
- Applying too much pressure on the neck.
- Rushing through the movement without proper form.
- Neglecting to maintain a relaxed position.
Modifications
- Use a smaller rollball for less pressure.
- Perform the stretch without the rollball if necessary.
Tips
- Ensure the rollball is securely positioned under your head.
- Move slowly to avoid any sudden strain on the neck.
- Breathe deeply and relax throughout the stretch.
Roll Ball Lying Semisplinalis Capitis Muscle Activation Alternatives
Tags
neck
stretching
splenius
rollball
muscle activation
beginner