Neck pain affects just about anyone, even healthy people in the prime of their lives. This should not be surprising since the neck works in balancing the head, which on average weighs 10 pounds. Neck pain can be triggered by improper sleeping positions, poor posture or injury to the spine. Now one of the secret weapons for common neck pain is isometric neck exercise.
What is an isometric neck exercise?
This is a type of neck strengthening exercise performed with the neck held in a non-moving position in the midline and the hands are used to apply force to the head at the front, back and sides, so the neck muscles contract without changing its length and position. The neck is held in this non-moving position to isolate and build the resistance of the neck muscle; repeating this activity will strengthen the neck muscles and help with neck stability.
Once there are no contraindications, the goal of isometric neck exercise is to reduce muscle stiffness and ease the pain for persons experiencing neck discomfort from most conditions. They are quick, neck strengthening exercise that can be performed at your convenience, at any time. However, it is best to speak with your medical doctor, physical therapist or occupational therapist before performing these exercise.
4 Isometric Neck Exercise in 60 seconds done without changing the position of the head.
- Strengthening Muscles on the Right Side of the Neck
Place your right hand on the right side of your head, above your ear. Tilt your head to the right against your hand while pressing your hand against your head, without moving the neck and hand. Hold for 5- 8 seconds and then repeat twice.
- Strengthening Muscles on the Left Side of the Neck
This is same as above however you are using your left hand on the left side of the neck.
- Strengthening Muscles at the back of the neck
Place the fingers on one hand between the fingers of the other hand (interlocking them) then place both hands on the back of your head, just above your neck. Press your head backwards without moving position against your hands while pressing your hands against your head. Do not lean the head backward. Hold for 5-8 seconds and repeat this exercise twice.
- Strengthening Muscles at the front of the neck
Place the palms of both hands on your forehead above your eyebrows. Press your hands against your forehead while pressing the forehead against your hands, without leaning the forehead forward. Hold for 5-8 seconds and repeat this exercise twice. Remember to consult with a medical doctor and then a physical or occupational therapist before performing basic, isometric neck exercise. If done incorrectly, this will lead to injury or permanent damage to your neck.