Neck Retraction Rotation Lying

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The Neck retraction rotation lying workout is a bodyweight exercise that primarily targets the neck muscles.

In this workout, the individual lies on their back and retracts their neck, pulling the chin towards the chest.

By using only bodyweight, this exercise effectively engages the neck muscles without putting excessive strain on secondary muscles.

Start by lying flat on your back with your knees bent and feet flat on the ground.
Gently tuck your chin towards your chest, engaging the muscles in the front of your neck.
Slowly rotate your head to the right, keeping your chin tucked and focusing on the muscles on the side of your neck.
Hold the position for a few seconds, feeling the stretch in your neck.
Return your head to the center and repeat the rotation to the left side.
Perform 10-15 repetitions on each side, gradually increasing the range of motion as your neck muscles become stronger.