Neck isometrics

2 × 5-6  ·  Equipment: No equipment

Muscle groups: Neck

How to do neck isometrics

1. Sit with a straight back, shoulders down and eyes forward.
2. Front: place your palm on your forehead and push your head against the hand WITHOUT moving it, for 5 seconds.
3. Side: repeat the same push with the hand at each temple, 5 seconds.
4. Back: interlace fingers behind your neck and push your head back against your hands, 5 seconds.
5. Rest 15-20 seconds between directions and repeat each push 5-6 times.

Mistakes to avoid

• The push is STATIC: never move your head in any direction.
• Don't hold your breath; exhale gently during the push.
• Don't use more than 50% force at first; the neck fatigues quickly.
• Stop immediately if you feel pain, dizziness or blurred vision.

Progression

• Increase from 5 to 8 seconds per push once 5 feel easy.
• Raise hand resistance (50% -> 70%) before adding reps.
• Add a third set only if there is no soreness the next day.
• Ideal as a neck warm-up before heavy presses or swimming.