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Exercise handout — move better, feel better.
Neck Isometric Rotation (Hand on Temple)
Strengthen rotational neck muscles without movement. Place hand on temple and try to turn head against resistance.
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 your temple
- Elbow out to the side
Step 1 of 5
Gently try to turn your head toward your hand
Step 2 of 5
Hand resists the movement
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
- Gentle pressure
- Keep face forward
- Equal effort both directions
Common Mistakes to Avoid
- Head actually turning
- Pushing too hard
- Tilting while rotating
- Unequal effort
Safety Information
Avoid if rotation triggers dizziness. Stop if arm symptoms occur.
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.