Isometric Neck Exercise - Sides

Isometric Neck Exercise - Sides is a isometric strength - lateral neck resistance exercise involving Scalenes, Sternocleidomastoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Scalenes, Sternocleidomastoid
Secondary muscles: Upper trapezius, Deep neck stabilizers
Exercise type: Isometric strength - lateral neck resistance

Exercise technique

Start
Hold your head upright above your torso and face forward.
Hand
Place your left palm against the left side of your head.
Resistance
Apply gentle opposing pressure as your head attempts to tilt left.
Stability
Keep the head still without lateral shifting or rotation.
Breathing
Breathe normally under gentle tension.
Release
Slowly reduce pressure and rest briefly.
Other side
Repeat on the right with your right palm.

Key technique points

Do not move your ear toward your shoulder.
Point your chin forward.
Start with low hand force.
Use balanced right and left pressure.
Maintain shoulder height.
End tension gradually.

Common mistakes

Bending the neck sideways

Do not let head position change during an isometric hold.

Turning the head

Do not rotate the chin toward the hand under side resistance.

Raising the shoulder

Do not meet hand pressure by shrugging toward the ear.

Pushing hard

Do not apply sudden high force to the neck muscles.

Leaning the torso

Do not shift your whole body sideways instead of stabilizing the head.

Holding the breath

Do not attempt to complete the hold without breathing.

Frequently asked questions