Lacrosse Ball Neck Release
Lying on your back with a lacrosse ball under the muscles beside the upper neck, making small nods and turns. Eases tension at the base of the skull from desk work and screen time.
Primary muscles
- Neck Extensors
Secondary muscles
- Traps (Trapezius)
- Sets
- 1
- Duration
- 30–60 sec per side
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with knees bent and a lacrosse ball under the base of the skull, just to one side of the spine.
Let the weight of your head settle onto the ball.
Slowly nod the chin down and back a few times.
Turn the head a little away from and toward the ball to work across the muscle.
Move the ball slightly lower down the neck, repeat, then switch sides.
Breathing: Breathe slowly and let the neck relax on each exhale.
Coaching tips
Ball beside the spine, never on it
Tiny movements
Let the head be heavy
Common mistakes
Placing the ball on the spine
Lifting the head off the ball with the neck muscles
Moving too fast or too far
Safety notes
Stop if you feel dizziness, tingling or sharp pain, and keep the ball off the front and sides of the throat.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.