Isometric Neck Rotation

Body region

• Neck

Muscles

Main

• Sternocleidomastoid
• Splenius Capitis
• Splenius Cervicis

Helps

• Scalenes
• Levator Scapulae
• Semispinalis

Holds

• Longus Colli
• Trapezius

Technique

1. Sit or stand tall with the shoulders relaxed and place the palm on the side of your face, near the cheekbone.
2. Try to turn your head toward the hand while the hand resists, so the head does not move.
3. Build the pressure gradually over two to three seconds to a moderate effort.
4. Hold for 5 to 10 seconds while breathing normally.
5. Release slowly, rest and repeat on the other side.

Cues

• Use moderate effort, never a maximal push.
• Keep the chin level and the head still.
• Breathe throughout.

Common mistakes

• Pushing too hard.
• Letting the head turn or tilt.
• Holding the breath.
• Shrugging the shoulders.

Alternatives

• Neck Side Flexion
• Neck Flexion Isometric
• Isometric Neck Extension