Training the muscle

As with any muscle, it is advisable to “warm up” the sternocleidomastoid muscle before training. For this purpose, the stretching exercises described above can be performed. Exercises that specifically train this muscle are unfortunately rare compared to training sessions for other muscles.

However, the good news is that the muscle is also stressed during many exercises, especially those aimed at strengthening the neck and cervical muscles, and can therefore be trained in this way. The muscles are also strained when doing sit-ups. A well-trained neck and cervical musculature is especially important for certain sports, such as boxing or rugby, as it provides stability and a certain degree of protection for the cervical spine.

The following exercises focus specifically on the training of the large head turners. At the beginning of the first exercise, an upright position is taken and the palm of one hand, for example the left, is placed on the ear of the same side of the body. The upper arm is at a 90° angle to the body, so that the elbow continues the shoulder line.

The next step is to press your hand against your head, while simultaneously trying to resist this pressure by turning your head in the opposite direction. For example, if you press with your left hand on your left ear, you turn your head to the left, because in this case your hand would push it to the right. It is advisable to repeat the exercise three times on each side and to build up or resist the pressure for 15-20 seconds.The next exercise mainly trains both head nodders, but also strengthens the neck muscles.

The starting position is to lie with your back on the floor. Now place your palms on your forehead and lift your head so that your chin touches your chest. At the same time, use the palms of your hands to exert opposite pressure on your forehead. Try to hold this position for 10-15 seconds and then move your head back towards the floor without putting it down. The exercise should be repeated 3-4 times.