Adiletix - Foam Roll Neck - Step-by-Step Guide

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Foam Roll Neck

1 - Lie on your back with your knees bent and feet flat on the floor, then place a foam roller horizontally under the base of your skull/upper neck.
2 - Keep your shoulders relaxed, jaw unclenched, and spine in a neutral position.
3 - Gently turn your head a few inches to one side, letting the roller apply light pressure to the muscles along the back and side of the neck.
4 - Slowly rotate your head to the other side in a controlled motion, avoiding direct pressure on the front of the neck or throat.
5 - Pause briefly on tender areas and breathe deeply, keeping the pressure mild and comfortable.
6 - Continue for the desired duration, then carefully lift your head and remove the foam roller.
7 - Stop immediately if you feel sharp pain, dizziness, numbness, tingling, or headache symptoms.

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