Back · Bodyweight
Roll Neck Decompress Lying on Floor
How to do the roll neck decompress lying on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Lie on your back on the floor and gently lengthen the back of your neck, tucking the chin slightly to create space at the base of the skull. Hold the lengthened position and let the neck relax and decompress.
- 1Feel the back of the neck gently lengthen
- 2Let the head sink and the neck relax
- 3Keep the jaw and shoulders soft
Common mistakes
- Do not over-tuck or crank the chin down
- Avoid tensing the shoulders toward the ears
- Do not hold your breath during the stretch
Muscles worked
The roll neck decompress lying on floor mainly works the upper traps.
- Upper TrapsPrimary
- Mid TrapsMinor
Kovo programs the roll neck decompress lying on floor 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.