Neck Mobility: How to Perform Cervical Lateral Glides

The targets for the Cervical Lateral Glides is from the base of the neck to the base of the skull. 

Understanding how to glide the sliding surfaces of the vertebrae is an integral part of neck mechanics which will help to reduce neck tension and even lead to better athletic performance. 

Here's how you perform the drill:

• Start in neutral stance with tall lengthened spine
• Make sure chin is level
• Move head and neck side to side

If you are having trouble moving side to side you can begin the drill by creating a muscle activation first. Isometrically contract by pressing your head into your hand. 

You can also use external targets. Use your index fingers by placing them about 1 inch from your cheek bones. Now glide from target to target. 

Eventually progress this drill to be able to perform it without external targeting. 

Common mistakes:

• Shrugging the shoulders
• Rotating the head instead of gliding
• Moving the jaw instead of the neck
• Allowing chin to move up or down throughout the motion
• Losing tall spine position
• Building up excessive tension in upper back and shoulders
• Breath holding

This is one of our favorites to perform as a warm-up or cool down for any workout.  

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 

About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.