Lying Side Lifting Head
Step by step
How to perform
- Place your bottom arm either in front of you for balance or under your head for comfort, and rest your top arm along the side of your body.
- Slowly lift your head and upper body off the floor, using the muscles in your neck and side. Make sure to keep your head aligned with your spine and do not strain your neck.
- Hold this position for a few seconds to engage the muscles.
- Gradually lower your head and upper body back to the starting position, ensuring you maintain control throughout the movement.
Overview
About this exercise
The Lying Side Lifting Head exercise is a simple yet effective workout that predominantly targets the neck, shoulder, and upper back muscles, promoting strength and flexibility. It is an ideal exercise for individuals who experience neck or shoulder discomfort, or for those who spend long hours in sedentary positions, such as office workers. Incorporating this exercise into your routine can help alleviate tension, improve posture, and enhance overall upper body mobility.
Coaching cues
Form tips
One common mistake is lifting the head too high or twisting the neck, which can lead to strain or injury. Your gaze should be straight ahead, not up or down, and your head should lift only a few inches off the ground.
Make sure to lift and lower your head in a slow, controlled manner. Avoid jerking or rapid movements, which can lead to injury.
While the focus of this exercise is on the neck, remember to engage your core muscles for stability. This will also help to protect your spine.
Don't overdo the exercise. Take regular breaks to rest your neck muscles. Overworking can lead to muscle strain
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