Neck
Sternocleidomastoid exercises
Neck flexion, side bending, and rotation.
13
Exercises
9
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Band-Resisted Neck Flexion
Use a band for gentle resistance during neck flexion. Only attempt after mastering isometrics.
Band-Resisted Neck Rotation
Use a band for gentle resistance during neck rotation. Strengthens rotational muscles.
Band-Resisted Neck Side Bend
Use a band for gentle resistance during neck side bending. Strengthens lateral neck muscles.
Cervical Flexion-and-Extension Range of Motion in Quadruped
You kneel on your hands and knees on a mat with your belly button drawn in. You lift your head to look at the ceiling. Then you return to neutral and slowly lower your head, chin tucked in.
Cervical Rotation (Look Left/Right)
Gently turn your head left and right to improve neck rotation. A fundamental mobility exercise safe for most neck conditions.
Cervical SNAG (Self-Mobilization)
Self-mobilization technique using a towel to assist cervical movement. Based on Mulligan technique principles.
Cervical Side Bend (Ear to Shoulder)
Gently tilt your head to bring ear toward shoulder. Improves lateral neck mobility without straining muscles.
Head Harness Neck Flexion
Use a head harness with weight for progressive neck flexion strengthening. Professional-level equipment.
Neck Flexion with Overpressure
Gentle self-assisted stretch for the back of the neck using hand pressure. Use caution and keep gentle.
SCM Stretch (Front Side Neck)
Stretches the sternocleidomastoid (SCM) muscle on the front side of the neck. Use caution as this involves some extension.
Scalene Stretch
Gentle stretch for the scalene muscles on the side of the neck. Use caution as these are sensitive muscles.
Sidelying Cervical Rotation
Practice neck rotation while lying on your side. Gravity-assisted position for gentle mobility.
Supine Neck Rotation
Practice neck rotation while lying down to eliminate gravity and reduce strain. Good for acute neck pain.