maratoolIsometric Neck Exercise - Front And Back
How to do the isometric neck exercise - front and back
- With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
- Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
- Hold for the recommended number of seconds.
- Now release the tension slowly.
- Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.
Muscles worked
The prime movers are the cervical flexors and extensors, which move the head and hold it steady on top of the spine.
Every exercise for:Neck
How this movement works
You get into position and hold. One joint sets the angle and one muscle group takes the tension, so the load stays exactly where you put it. Hold for time, breathe normally, and come out the moment the position drifts: a shape that has quietly shifted is no longer training what you set it up to train.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
No equipment at all. The resistance is your own bodyweight, so you progress by changing leverage, range or tempo rather than by adding plates — and you can do it anywhere.
Every exercise using:Body only
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 10 neck exercises in this database, 4 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.