How do you do an isometric neck exercise - front and back?
A beginner strength exercise done using just your bodyweight that mainly works the neck. 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.
Updated
Primary
Neck
Equipment
Bodyweight
Level
beginner
Isometric Neck Exercise - Front And Back demonstration
Isometric Neck Exercise - Front And Back, starting positionIsometric Neck Exercise - Front And Back, finishing position
How to Perform
1With 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.
2Now 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.
3Hold for the recommended number of seconds.
4Now release the tension slowly.
5Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
