Weighted Lying Neck Head Twist Exercise Guide
Exercise Profile
- Target
- Sternocleidomastoid
- Equipment
- Weighted
- Body Part
- Neck
- Primary Muscle
- Sternocleidomastoid
- Secondary Muscles
- Levator Scapulae, Trapezius Upper Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 3.5
- Alternate Names
- Neck Twists with Weight
How to: Weighted Lying Neck Head Twist
- Lie down on your back with your head at the edge of a bench.
- Secure a weight to your forehead using a head harness or hold a light dumbbell.
- Twist your neck gently to one side, feeling the stretch, then return to the center.
- Twist to the other side and repeat.
- Perform the exercise for the desired number of repetitions.
Common Mistakes
- Using too much weight, which can lead to injury.
- Not keeping the neck aligned with the spine.
- Rushing the movements instead of focusing on form.
Modifications
- Perform without weight for beginners or those with neck issues.
- Use a smaller range of motion if experiencing discomfort.
Tips
- Keep your movements slow and controlled to avoid straining the neck.
- Maintain proper alignment of your head and neck throughout the exercise.
- Start with a lighter weight and progress as you gain strength.
Weighted Lying Neck Head Twist Alternatives
Tags
neck
strength
Sternocleidomastoid
exercise
weighted
core