Isometric Neck Exercise - Front And Back

Also called neck isometric, neck flexion hold and isometric neck.

Works

Neck

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. Hold for the recommended number of seconds.
3. Now release the tension slowly.
4. Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

Cues

• Head neutral, hands on the forehead.
• Push into the hands, no movement.
• Ramp up slowly.
• Hold 10 seconds, then switch.

Common mistakes

• Jerking into the push.
• Holding the breath.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Harder

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