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Exercise guide
Isometric Neck Lateral Flexion
A static side-neck drill using the hand as resistance against the head, training the sternocleidomastoid and scalene without hardware.
What this exercise works
- Muscles
- trapezius
- Goals
- rehabilitation · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Sit or stand tall. Place the palm of one hand against the side of the head, above the ear.
- Press the head into the hand while resisting equally with the hand — the head does not move.
- Hold the isometric contraction for 5 to 10 seconds.
- Release slowly, then repeat on the same side for the set.
- Switch sides and repeat.
Technique cues and common mistakes
- Match the pressure; this is 50% effort, not a wrestling match.
- Keep the jaw relaxed and the shoulders down.