Lateral neck tilts

3 × 8-10  ·  Equipment: No equipment

Muscle groups: Neck

How to do lateral neck tilts

1. Sit or stand with a straight back and shoulders relaxed and down.
2. Place the hand on the same side at your temple, without pulling yet.
3. Tilt your ear toward the shoulder while pushing against the hand, which resists the movement.
4. Bring the ear as close to the shoulder as you can without pain, hold 1 second and return.
5. Lower for 3 seconds; repeat the same reps on each side.

Mistakes to avoid

• Don't pull your head with the hand: it only resists, never yanks.
• Don't rotate the head while tilting; the movement stays in the pure lateral plane.
• Don't raise the shoulder to meet the ear: keep shoulders still.
• Switch sides every set and stop if you feel dizziness or arm tingling.

Progression

• Gradually increase hand resistance set by set.
• Once you do 3x10 per side with control, add a 2-second pause at the bottom.
• Do the exercise in front of a mirror the first week to correct alignment.
• Combine it with flexion and extension for a strong neck in all three planes.