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Technique

  1. Lie on a bench with your head outside the support
  2. Rotate the head to look both sides while keeping the neck in line with the torso

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Form tips

  • Maintain a slow and controlled pace.
  • Do not force the movement beyond your natural range of motion.
Logging: Each repetition involves working both sides.
Risks
  • This exercise places high pressure on the cervical vertebrae; proceed with extreme caution.

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Muscles

Strength

Primary

  • Neck
  • Sternocleidomastoid
  • Splenius
  • Upper trapezius
  • Rectus capitis lateralis
  • Longus capitis
  • Rectus capitis anterior
  • Longus colli
  • Obliquus capitis inferior
  • Obliquus capitis superior
  • Semispinalis capitis

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Equipment

Bench
Bench

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Appears in

Strength
Joint movements
Neckflexionrotationlateral flexion
trains stretches
w00j

Neck warmup

Beginner
e0zo

Front neck half circle

Beginner
e0u0

Prone neck retraction

Beginner
e0u1

Prone neck retraction and extension

Beginner
e15s

Neck flexion from deep extension

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.