Neck - Iso Front and Back
Recommendations: 1-2 Sets, 5-15 Dur
Beginner Neck Body Only Push Gym Home
Purpose: This exercise tones and strengthens the neck muscles.
Benefits: The primary advantage to a strong neck is that it helps align the rest of your body. Neck exercises are often overlooked by gym goers, so it's important to create awareness around simple neck isometric exercises like these.
Stand or sit in a neutral position. Keep your feet flat on the floor and your body straight. Place both hands firmly on your forehead. This is the starting position. Slowly push forward with your head against your hands by contracting your neck. Ensure that you are pushing your forehead towards your hands and not the other way round. Keep your hands as still as possible in order to create the isometric resistance. Keep your head looking forward at all times. Breathe normally during this movement. Pause for the recommended time. Return to the starting position by releasing the tension slowly. Repeat for the required number of repetitions. Stand or sit in a neutral position. Keep your feet flat on the floor and your body straight. Place both hands firmly behind your head inline with the top of your ears. This is the starting position. Slowly push backward with your head against your hands by contracting your neck. Ensure that you are pushing your head back towards your hands and not the other way round. Keep your hands as still as possible in order to create the isometric resistance. Keep your head looking forward at all times. Breathe normally during this movement. Pause for the recommended time. Return to the starting position by releasing the tension slowly. Repeat for the required number of repetitions.
The neck muscles are responsible for holding your head up. The motion of the neck can be divided into rotation (looking side to side), lateral flexion (ear to shoulder), flexion (chin to sternum) and hyperextension (looking up). The most common neck injury is whiplash. Another common neck problem is limited rotation.
Step 1
Stand upright with your hands placed against your forehead.
Stand or sit in a neutral position. Keep your feet flat on the floor and your body straight. Place both hands firmly on your forehead. This is the starting position.
Step 2
Slowly push your head against your hands. Pause.
Slowly push forward with your head against your hands by contracting your neck. Ensure that you are pushing your forehead towards your hands and not the other way round. Keep your hands as still as possible in order to create the isometric resistance. Keep your head looking forward at all times. Breathe normally during this movement. Pause for the recommended time.
Step 3
Return to the starting position by releasing the tension slowly.
Return to the starting position by releasing the tension slowly. Stand or sit in a neutral position. Keep your feet flat on the floor and your body straight. Place both hands firmly on your forehead. Repeat as required.
Step 4
Stand upright with your hands placed against the back of your head.
Stand or sit in a neutral position. Keep your feet flat on the floor and your body straight. Place both hands firmly behind your head inline with the top of your ears. This is the starting position.
Step 5
Slowly push your head against your hands. Pause.
Slowly push backward with your head against your hands by contracting your neck. Ensure that you are pushing your head back towards your hands and not the other way round. Keep your hands as still as possible in order to create the isometric resistance. Keep your head looking forward at all times. Breathe normally during this movement. Pause for the recommended time.
Step 6
Return to the starting position by releasing the tension slowly.
Return to the starting position by releasing the tension slowly. Stand or sit in a neutral position. Keep your feet flat on the floor and your body straight. Place both hands firmly behind your head inline with the top of your ears. Repeat as required.