Floor Lying Neck Rotation

1. Lie down on a comfortable surface with your body positioned sideways. Rest your head on your arm or a small cushion for support, as depicted in the image.

2. Your knees should be bent comfortably with one leg resting on the other to maintain stability throughout the rotations.

3. Begin by looking directly forward, ensuring your neck is in a neutral position.

4. Slowly roll your head toward the floor, trying to look down towards the floor as much as possible without causing discomfort.

5. Then gently reverse the motion, rolling your head up and back, looking upward, and extending your neck without straining it.

6. Continue these neck rotations slowly and gently, going from looking down towards the floor to looking up towards the ceiling, for the recommended amount of repetitions.

7. Perform the neck rotations for several repetitions, then repeat the same process while lying on the opposite side to ensure even stretching of the neck muscles on both sides.

8. Remember to breathe deeply and steadily throughout the exercise, and do not push through any pain or serious discomfort.

Ensure that any neck movements are performed within a comfortable range of motion, and stop immediately if you experience pain beyond a mild stretch. If you have any neck conditions or have had previous injuries, consult a healthcare provider before attempting this exercise.

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