Lying Neck Curl
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The Lying Neck Curl is a bodyweight exercise where you lie face up on the floor or bench, tuck your chin to your chest, and curl your head upward against gravity to strengthen the neck flexors. Its primary purpose is to build neck strength and stability, reducing injury risk in contact sports or heavy lifting. It mainly targets the sternocleidomastoid and deep cervical flexor muscles, benefiting athletes, weightlifters, and anyone seeking improved posture and head control.
How to Perform Lying Neck Curl
- 1Lie face up on the floor with your knees bent and feet flat on the ground for stability.
- 2Place your hands palms down on your chest or under your glutes to keep your torso secure.
- 3Tuck your chin slightly toward your chest and look straight up at the ceiling.
- 4Inhale deeply, then exhale as you slowly curl your head and neck upward toward your chest, lifting only your head off the floor.
- 5Pause briefly at the top with your chin nearing your chest, keeping tension in the neck flexors.
- 6Inhale as you slowly lower your head back to the floor in a controlled manner.
- 7Repeat for desired reps, maintaining a neutral spine throughout.
- 8Key form tips: Keep movement isolated to the neck—avoid lifting shoulders or using momentum. Move slowly to prevent strain; stop if you feel pain beyond mild tension. Common mistakes: Arching the back or jerking the head.
