What is an Isometric Neck Exercise?
An isometric neck exercise is done by smearing force to a sturdy thing. The objective of isometric neck exercises is to get an equally distributed tension on the precise muscles of the neck so that they are strengthened.
General Tips to do Isometric Neck Exercises
To get the most benefits when you commit to your isometric neck exercises, follow these simple advice:
- Whenever you do an isometric neck exercise, make sure your neck is in a straight position. You can achieve it by just looking forward.
- For the isometric neck exercises to be effective, it Is important that you repeat them at least ten times. After some days, you can extend repetitions up to 20.
- Especially when you are suffering from a neck problem, talk to your therapist or doctor before you start an isometric neck exercise routine.
- If you are not sure if you should perform the isometric exercises for neck, ask your physical therapist. They know exactly how to move your neck safely.
Different Isometric Neck Exercises
Isometric Exercises to Strengthen the Right and Left Side Neck Muscles
For doing isometric neck exercises to strengthen the right and left side neck muscles you can use your hands.
Let’s start with the right side neck muscles. First, place your hand on the right of your head. It should be directly above the ear in a comfortable position. Then it is time to apply force. Use both your head and your hand to apply force evenly. As you do this, neither your head nor your hand should move. The muscles on the right sides are going to tighten, and you will feel how they move. The movement should be firm, but not with your whole strength.
There are two momentums when you do this isometric exercise for neck. The first one is when you apply force and the second when you release it. On both momentums, you should keep your hand on the right of your head. Apply force for around 6 seconds. You can count them aloud. Then, the release momentum should last around 10 seconds. That is a complete cycle. Remember to complete ten cycles when you start for the exercise to be effective.
To exercise the left side neck muscles is pretty much the same you did on the right side. Just use your left hand to apply force against the left side of your head. You should do the movements using the same technique we explained before for the right.
Isometric Exercise For Back of the Neck Muscles
The muscles on the back of your neck will need you to use both hands.
First, place both your hands together at the back of your head, interlacing your fingers. You will create your nape’s form with your hands in such a way it feels comfortable when you place your head. Then it is time to apply force. Use both your head and your two hands to apply force evenly. As you do this, neither your head nor your interlaced hands should move. Now you will feel how the muscles of the backside of your neck and the upper part of your back tense. The movement should be firm enough to feel the muscles moving, and it is not necessary to use your whole strength.
Again, there are two momentums when you do this exercise. The first one is when you apply force and the second when you release it. On both momentums, you should keep your hands interlaced and on the back of your head. Use force for around 6 seconds. Then, for the release momentum wait 10 seconds. That is how you complete a cycle. Recall doing ten cycles so that the isometric exercise for neck proves to be effective.
Isometric Exercise for Front Neck
The muscles on the front side of your neck are going to need you to use both hands as well. It is very similar to how you exercise the muscles at the back. However, the position of the hands changes, so you must pay close attention to it.
You will need both hands, but now you are going to use the lower side of your palm. Put them on your forehead in such a way that the beginning of your wrist is close to your eyebrows. Keep your arms straight down coming from your hands and leave your shoulders loose. Then apply force. Use both your head and both your hands to apply force evenly. Pay attention because since your hands are separated, you need to move them evenly. As you are doing it, neither your head nor your hands should move, and your shoulders should stay loose. You should feel how the muscles of the front side of your neck get tense. The movement should be firm enough to feel the muscles moving, but not with your whole strength.
The two momentums of the exercise are the same of the previous routines. Remember that you should apply force for around 6 seconds and then release the force for 10. You should repeat the cycle at least ten times to be effective.
Benefits of Isometric Neck Exercise
When you engage doing isometric neck exercises, you will increase the strength of the muscles of your neck. It will improve the range of motion of the neck. By doing them regularly, you will gain strength for your spine at the neck zone, which is one of the most vulnerable parts.
You will reduce the risks of getting injuries on your neck if you practice a sport. It can help you recover from an accident. Car accidents are commonly known for neck injuries, and an isometric neck exercise will help.
Risks of Isometric Neck Exercise
When you apply excessive force while you do isometric neck exercises, you can get hurt. Make sure you don’t exceed the necessary force to strengthen your muscles.
If you are injured, ask your doctor before performing any exercise. They are good for recovery, but if they are done too early, it can lead to more damage.