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Neck Rotation (Resisted)

Primary target: Semispinalis Capitis (头半棘肌)

Exercise Details

Equipment
Band/manual resistance
Sets & Reps
2-3 sets × 10-15 reps per side
How to do it
Apply light resistance with the hand or band; rotate the head slowly left and right against it through a small range; 1-second pause at the end; no shrugging, no breath-holding.
Common mistakes
Too much resistance, whipping the rotation (neck risk), rotating the torso instead

Muscles Worked

Semispinalis Capitis

Other Exercises for the Same Muscle

Neck Flexion & Extension (Resisted) · Glute Bridge · Deep Neck Stretch (Release)

See the Semispinalis Capitis in the 3D anatomy tool →