neck focus
Side Neck Hold
A still, seated hold where your head presses sideways into your hand and your hand presses back. It builds strength along the side of the neck without moving it.
Key cue: Press your head into your hand, hold steady, shoulders down.
Area
neck
Level
beginner
Volume
2 × 10s/side
Goal
recovery
How to do it
- 1Sit tall with your head level and place your palm on the side of your head, just above your ear.
- 2Gently push your head sideways into your hand while your hand pushes back, so your head does not move.
- 3Hold for about 10 seconds, breathing normally.
- 4Relax, then repeat on the same side before changing sides.
Easier and harder versions
- Easier
- Press with about a quarter of your effort, and hold for 5 seconds.
- Harder
- Press a little firmer for the full 10 seconds, keeping your head perfectly still and breathing normally.
Helps with
Commonly used for:
Neck weaknessDesk-related neck acheTight neck and shoulders
Read more
Benefits
- Builds strength along the side of the neck
- No neck movement is needed
- Quick to do between tasks
Muscles worked
Strengthening. Strengthens your side neck muscles and upper trapezius.
Side neck musclesUpper trapezius
Form tips
- Keep your shoulder down and your chin level.
- Build up to the push slowly instead of starting hard.
Common mistakes
- Tilting your head towards your hand.
- Lifting the shoulder up to meet your head.
When to avoid or modify
- Skip it after a recent neck injury, or if it brings on dizziness, headache or pins and needles.
- Keep breathing. Long breath-holds can raise blood pressure, so check with your GP first if you have uncontrolled high blood pressure or a heart condition.
- Stop if it increases your pain.
If in doubt, check with a qualified physiotherapist before continuing.