Back · Roll Ball
Roll Ball Back Head Stretch
How to do the roll ball back head stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Roll Ball
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with a roll ball placed at the base of your skull where the head meets the neck. Let the weight of your head rest into the ball and gently nod or turn your head side to side to ease tension at the top of the neck. Breathe steadily and keep the pressure comfortable.
- 1A release where the base of your skull meets your neck
- 2The weight of your head resting into the ball, not forced
- 3Tension at the top of the neck softening as you breathe
Common mistakes
- Pressing hard or rolling directly on the spine
- Cranking your head into deep ranges
- Holding your breath or tensing your shoulders
Muscles worked
The roll ball back head stretch mainly works the upper traps.
- Upper TrapsPrimary
- Mid TrapsMinor
Kovo programs the roll ball back head stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.