Exercises for the Sternocleidomastoid

Sternocleidomastoid: 30+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the sternocleidomastoid does

The sternocleidomastoid is the prominent band on each side of the neck, running from behind the ear down to the breastbone and collarbone. Both sides together bend the head forward; one side alone tilts the head towards that shoulder and turns the face to the other side.

How to train it

Train neck flexion and rotation gently: start with isometric holds, then slow movements with a band or a light weight. Never jerk the head, and stop if anything hurts. With a neck injury or pain that spreads into the arm, see a doctor or physiotherapist first.

Five to start with

  1. 1
    BeginnerIsometric Neck Flexion Hold

    Press your forehead into your hand without moving.

  2. 2
    BeginnerIsometric Lateral Neck Hold

    The same hold to each side.

  3. 3
    BeginnerBand Neck Flexion

    Slow, light movement against a band.

  4. 4
    BeginnerManual Resistance Neck Rotation

    Turning the head against your own hand.

  5. 5
    IntermediateWeighted Neck Flexion

    Lying on a bench with a small plate. Light weight, slow reps.

All 30+ exercises that work the sternocleidomastoid