Isometric Neck Lateral Flexion

A static side-neck drill using the hand as resistance against the head, training the sternocleidomastoid and scalene without hardware.

Equipment

Bodyweight

Experience

beginner

Movement

isolation

Primary muscles

Instructions

01
Sit or stand tall. Place the palm of one hand against the side of the head, above the ear.
02
Press the head into the hand while resisting equally with the hand — the head does not move.
03
Hold the isometric contraction for 5 to 10 seconds.
04
Release slowly, then repeat on the same side for the set.
05
Switch sides and repeat.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.