Neck Mobility: How to Perform Cervical Lateral Tilts with Glides

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

This drill is a combination of two drills we have covered previously:

• Cervical Lateral Flexion
• Cervical Lateral Glides

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
• Go into pure lateral flexion (ear to shoulder)
• Take head and neck, glide upwards at a diagonal
• Repeat on opposite side

Common mistakes:

• Shrugging the shoulders
• Rotating the head instead of gliding
• Tilting the head forward or backwards instead of laterally
• Moving the jaw instead of the neck
• 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.