- Place small or folded cushioned mat on wall or column approximately
chest height. With hands supporting mat on each side stand back
so feet are away from wall or column with body leaning forward.
Place top of forehead on mat. Fold hands behind low back or hips.
- Roll down onto forehead until nose touches mat. Roll up onto
top of head until chin touches upper chest. Repeat.
- Keep body somewhat straight bending spine and hips slightly
as head rolls down. Waist flexors and extensors as well as hip
flexors and knee extenors are used as stabilizers to mantain
posture, but are not significant stabilizers. Exercise involves
neck flexors as well as neck extensors. See controversial
- Begin with feet slightly closer to wall or column, so neck
structures have an opportunity to adapt. Standard neck exercises
with light weights can also be less intense.
- Exercise is more challenging when feet are positioned further
from column or wall. Movement is much more difficult when performed