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Exercise handout — move better, feel better.
Neck Isometric Side Bend (Hand at Side of Head)
Strengthen side neck muscles without movement. Place hand on side of head and push sideways gently without moving.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
No equipment? Try: Towel around head
Dosage
3
Sets
5
Reps / Time
30 sec
Rest
Hold 5-10 seconds each side
Tempo
Step-by-Step Guide
Set up
- Sit or stand with good posture
- Place palm on side of head above your ear
- Keep elbow out to the side
Step 1 of 5
Gently push your head sideways into your hand
Step 2 of 5
As if trying to bring ear to shoulder
Step 3 of 5
Use about 20-30% of your strength
Step 4 of 5
Head should not move
Step 5 of 5
Hold for 5-10 seconds, then repeat other side
Breathing
- Breathe normally during hold
- Do not hold breath
Form Cues
- No head movement
- Keep face forward
- Equal effort both sides
- Breathe normally
Common Mistakes to Avoid
- Head tilting
- Pushing too hard
- Shoulder shrugging
- Unequal effort left vs right
Safety Information
Stop if this causes arm symptoms or sharp pain.
Progressions
Increase hold to 20-30 seconds.
Regressions
Reduce pressure. Shorter holds.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.