Anterior Neck Mob
Anterior neck mobilization targets the sternocleidomastoid (SCM) and scalene muscles on the front and sides of the neck. These muscles become chronically shortened from forward head posture, desk work, and phone use, contributing to neck pain, headaches, and restricted rotation.
Setup
- Sit or stand with good posture. Place a lacrosse ball in your hand.
- Locate the sternocleidomastoid — the thick muscle that runs from behind the ear down to the collarbone. You can feel it by turning your head to one side.
- Gently press the ball into the SCM muscle belly (the middle section, not near the ear or collarbone).
- Apply light to moderate pressure — the anterior neck is sensitive — and hold for 10–15 seconds.
- While the ball is pinned, slowly turn your head away from the ball and then back toward it. Repeat 5–8 times.
- Move the ball to different spots along the SCM and repeat.
Coaching Cues
What to feel:
- Moderate pressure on the muscle — not the throat or windpipe
- A stretching sensation as you rotate your head away from the pinned side
- Gradual softening of the muscle under sustained pressure
Common mistakes:
- Pressing on the throat or windpipe — always stay on the muscular tissue to the side
- Using too much pressure — the anterior neck is delicate; start light and increase gradually
- Pressing on the carotid pulse — if you feel your pulse under the ball, reposition laterally
- Working too close to the collarbone or behind the ear — stay on the muscle belly
Warning
Be very gentle with anterior neck work. Avoid pressing on the windpipe, carotid artery (you’ll feel a strong pulse), or any area that causes dizziness or visual changes. If in doubt, use fingertip pressure instead of a ball.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Duration | 60–90 seconds per side |
| Sets | 1 per side |
| Frequency | 2–3x per week, or as needed for neck tension |
| When to do it | Upper body focus, full mobility session |
Progressions
- Beginner: Use fingertips only — no ball. Gently press and hold on tender spots along the SCM.
- Intermediate: Lacrosse ball with light pressure, adding head rotation movements.
- Advanced: Lacrosse ball with moderate pressure, combining head rotation with side-bending (ear to shoulder) for multi-planar mobilization.