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Neck · Strengthening

Self-massage cervical with ball

Self-massage cervical with ball, 2 sets, 1 minute per side

Illustration of the Self-massage cervical with ball exercise

Listen to the instructions

How to do the exercise

Sets: 2

Duration: 1 minute per side

Description: Place a ball against the posterior area of your neck where you feel tension. Apply slow and controlled pressure while performing small up-and-down or front-and-back movements to massage the area.

Tips: Breathe deeply and avoid forcing the pressure to prevent worsening pain. Focus on tense areas and adjust the pressure according to your comfort.

Progression: Gradually increase the duration up to 2 minutes per side when comfortable.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
balle de massage
Starting position
Assis ou debout, tête droite
Clinical goal
Renforcer et détendre les muscles cervicaux
Also known as
massage cervical avec balle, auto-massage du cou, relaxation cervicale avec balle

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.