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Iso Metric Neck Strengtening Exercises
Isometric neck exercises involve muscle engagement without joint movement, offering a safe way to build neck strength and improve posture. Begginers start with 3 times a week. For endurance, can be done up to 5 times a week.
  • 1. Manual cervical iso flexion
    Flip sides

    00:08 min

    Exericise Instrucions
    Assume a seated position while maintaining an upright trunk posture and neutral cervical spine. Place the heel of your hand on your forehead and resist your head as you attempt to flex it forward. Hold the contraction for the recommended time, relax and continue with the next repetition. Perform a complete set then allow time for recovery.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Manual cervical iso ext
    Flip sides

    00:08 min

    Exericise Instrucions
    Sit with an upright posture and a neutral neck alignment. Place your hand on the back of your head, providing resistance as you try to extend your head backward. Hold this isometric contraction for the suggested duration, relax, and proceed to the next repetition. Complete a full set, then rest for recovery.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Manual cervical iso Side bend
    Flip sides

    00:08 min

    Exericise Instrucions
    Stand tall, spine neutral, with one arm behind your back. Use your free hand to gently draw the opposite side of your head sideways, bringing your ear toward your shoulder. Hold at the point of gentle tension for the suggested duration, then release the stretch gradually.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 4. Manual cervical iso rotation
    Flip sides

    00:08 min

    Exericise Instrucions
    Assume a seated position while maintaining an upright trunk posture and neutral cervical spine. Place the heel of your hand on your temple and resist your head as you attempt to rotate it. Hold the contraction for the recommended time, relax and continue with the next repetition. Perform a complete set then allow time for recovery.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk