Pull-Apart With Rotation

Pull-Apart With BobbleHead

Equipment Needed

Light resistance band


  1. Sit or stand and hold the band in front of you with arms straight and either a palm up or palm down grip
  2. Pull the band apart with arms at shoulder height, making a ‘T’
  3. In the pull apart position:
    • Bobblehead – jiggle your head like a bobblehead figure
    • Rotate – turn your head to one side as far as you can comfortably, repeat to the opposite side
  4. Return to the starting position
  5. Repeat as prescribed

Common Errors

  • Make sure to initiate the pull apart by engaging your shoulder blades and pinching them together
  • Try to not shrug your shoulders up as you pull the band apart. Try to pull your shoulder blades together and down your back slightly

Progressions / Regressions:

If this is too challenging:

  • Lessen the resistance by gripping the band further apart, or by using a lighter band

If you want more of a challenge:

  • Increase resistance with a more difficult band or by gripping the band closer together


These exercises are intended to help you dissociate your neck from your shoulders. By contracting muscles that control your shoulders then deliberately moving your neck you help to teach them to move independently of one another. Go slow and focus on your neck relaxing to allow for the best movement possible.