Roll Ball Lying Semispinalis Capitis Muscle Activation
Description
The roll ball lying semispinalis capitis muscle activation is a self myofascial release drill for the deep neck extensors. A small ball pressed at the base of the skull while lying down releases the semispinalis capitis and reduces tension related headaches.
Muscle Group
Equipment Required
Roll Ball Lying Semispinalis Capitis Muscle Activation Instructions
- Lie on the back on the floor.
- Place a small massage ball at the base of the skull off to one side.
- Bend the knees with feet flat for stability.
- Brace the core and keep the body relaxed.
- Allow the head to settle onto the ball.
- Tip the head gently to deepen the pressure.
- Pause on tender spots for several breaths.
- Continue for the working time then switch sides.
Roll Ball Lying Semispinalis Capitis Muscle Activation Form & Visual
Roll Ball Lying Semispinalis Capitis Muscle Activation Benefits
- Releases the deep neck extensors.
- Reduces tension headaches.
- Improves neck mobility.
- Useful for desk workers.
- Joint friendly release.
Roll Ball Lying Semispinalis Capitis Muscle Activation Muscles Worked
- Sternocleidomastoid
- Trapezius
- Levator scapulae
Roll Ball Lying Semispinalis Capitis Muscle Activation Variations & Alternatives
- Neck Stretch
- Foam Roll Neck
- Chin Tuck
- Cat Cow
