ClapMove · clapmove.com
Exercise handout — move better, feel better.
Band-Resisted Neck Rotation
Use a band for gentle resistance during neck rotation. Strengthens rotational muscles.
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
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Head harness with weight
Dosage
2
Sets
10
Reps / Time
45 sec
Rest
2 turn / 2 return
Tempo
Step-by-Step Guide
Set up
- Anchor band to your right at head height
- Loop band around right side of forehead
- Stand or sit tall facing forward
Step 1 of 5
Slowly turn your head to the left against resistance
Step 2 of 5
Keep movement small and controlled
Step 3 of 5
Return slowly to starting position
Step 4 of 5
Complete reps then switch sides
Step 5 of 5
Match effort on both sides
Breathing
- Breathe normally
- Do not hold breath
Form Cues
- Small rotation
- Chin stays level
- No tilting
- Equal both sides
Common Mistakes to Avoid
- Too much rotation
- Tilting while turning
- Jerky movements
- Unequal effort
Safety Information
Stop if dizziness occurs. Avoid with vertebral artery concerns.
Progressions
Heavier band. More reps.
Regressions
Return to isometrics. Lighter band.
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.