Isometric Neck Exercise - Front And Back

How to perform it

Step-by-step instructions

1. 01Sit or stand tall with the head centered over the shoulders and the jaw relaxed.
2. 02Place both palms on the forehead and gently press the head forward while the hands prevent any movement.
3. 03Hold the front-neck contraction at a moderate effort while breathing normally, then release the pressure gradually.
4. 04Place both hands behind the head and press backward into them without tilting or extending the neck.
5. 05Hold for the assigned time, release slowly, and stop if the exercise causes dizziness, headache, or radiating symptoms.