Neck Isometric Hold

Equipment

Also known as

How to do it

Sit or stand tall with your shoulders relaxed and your head level, chin neither tucked hard nor pushed forward. Start with the direction you plan to train, usually the front first.

1. 1.Place your palm on your forehead.
2. 2.Press your head gently into your hand while your hand pushes back with equal force, so your head does not move.
3. 3.Use light to moderate effort, keep breathing, and keep your jaw relaxed.
4. 4.Hold for the planned time, then ease off the pressure slowly.
5. 5.Repeat with your hand on the back of your head, then on each side of your head above the ear.

Keep the effort light. Stop if a hold causes pain, tingling, numbness, or dizziness.

Common mistakes

• Pushing hard enough that your head moves or your face strains. Your neck should stay still.
• Holding your breath during the hold.
• Shrugging your shoulders up toward your ears.
• Starting or stopping the press suddenly instead of building up and easing off.

Variations

Towel resistance

Loop a small towel around your head and hold both ends. Press gently into the towel instead of your hand.

Wall hold

Stand next to a wall with a folded towel between your head and the wall, and press lightly into it.

Alternatives

• Chin Tuck: A gentle drill for head position that pairs well with neck holds.
• Neck Flexion Extension: Moves the neck through its range instead of holding it still.

Related exercises

90/90 Hip SwitchGlutes, Hip flexors, Hip abductorsAnkle Mobility RocksCalves, TibialisButterfly StretchAdductorsCalf StretchCalves, TibialisCat-Cow StretchUpper backChest StretchChest, Front delts, Side delts