Cervical Rotation with Towel
Assisted cervical rotation using a towel to guide rotation while limiting side-bend. Useful when rotation is restricted or asymmetrical.
cervical exercises Cervical rotation mobility + motor controlExecution
- 1Sit tall. Loop a towel around the back of your head (occiput).
- 2Hold towel ends in front, keeping tension light.
- 3Rotate head slowly toward the limited side while maintaining a neutral chin position.
- 4Use the towel to assist slightly at end range (no forcing).
- 5Pause 1–2 seconds, return to center.
- 62–3 sets x 6–10 reps each side.
Cues
- Rotate around a vertical axis (avoid side-bending)
- Keep jaw relaxed
- Light assistance only
Common Errors
- Cranking into pain
- Side-bending or neck extension substitution
- Shoulders elevating during the pull
Progressions
- 1Active rotation only -> towel-assisted -> add isometric hold at end range (3–5 sec)
Related Patterns
cervical rotation restrictionforward head posture
