Movement guide
Sternocleidomastoid
Bends the neck and contributes to turning the head toward the opposite side.
01
Gentle neck-flexion isometric
Neck control · Hand resistance
Also works
Deep neck flexors, scalenes
How to perform +
Sit tall and place your palm against your forehead. Press lightly without moving your head, then relax.
Breathe normally; do not use maximum effort or push into pain.
Example volume · 1–2 sets × 5 holds of 3 sec
02
Gentle side-neck isometric
Neck control · Hand resistance
Also works
Scalenes, other cervical stabilizers
How to perform +
Place a palm above your ear. Press your head gently sideways into it without moving, then relax.
Keep your head level and shoulders relaxed.
Example volume · 1–2 sets × 5 holds of 3 sec / side