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Neck · Beginner

Neck Isometric Extension

Gentle rear-neck isometric for posture and neck endurance.

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Neck Isometric Extension demonstration

Exercise overview

Training details

Neck

Equipment

Towel

Sets × time

3 × 10 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit tall and place the center of a folded towel against the back of your head while holding both ends forward.
  2. 02Tuck your chin slightly and pull the towel ends forward to create gentle resistance.
  3. 03Press the back of your head into the towel without allowing your neck to move.
  4. 04Hold a mild effort while breathing normally and keeping your jaw and shoulders relaxed.
  5. 05Release the pressure gradually and stop if you feel pain, dizziness, headache, tingling, or numbness.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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