According to a 2007 article from Sports Medicine magazine, isometric muscle actions involve force development without any external movement. For example, if you push into a wall, your muscles apply force without moving because the wall applies a resistive force of the same magnitude. Because your neck muscles often have to contract without shortening or lengthening to hold your head steady, you can use isometric exercises to strengthen them effectively. You can perform four isometric exercises to strengthen your neck muscles.
Neck Backward Resistance
Neck backward resistance strengthens the neck muscles that keep your head from falling forward. These muscles also function to move your head backward so you're looking upward. To perform the exercise, according to PreventDisease.com, hold your head in a neutral position and place your hands behind your head. Then press into the back of your head and resist with your neck muscles so your head doesn't move. Hold this position for at least five seconds.
Neck Forward Resistance
Neck forward resistance works on your neck flexor muscles, those that keep your head from falling backward and move your head forward when necessary. Like neck backward resistance, start with your head in a neutral position, but place your hands on your forehead rather than behind your head. To do the exercise, press your hands into your forehead and resist with your neck muscles so your head remains still. Hold this position for at least five seconds before relaxing.
Neck Lateral Resistance
Neck lateral resistance exercises the muscles that keep your head from falling to either side. These muscles can also cause your head to move to either side (ear to shoulder) when you want. To perform neck lateral resistance, push into either side of your head with your hand on the same side. Then resist the force so your head doesn't move. Hold this position for five or more seconds and then repeat on the opposite side.
Neck Rotational Resistance
Neck rotational resistance strengthens the muscles that turn your head to either side so your chin moves over either shoulder. To perform the exercise, look forward and place your right hand over your right cheek and temple. Then, like the other exercises, press into your head with your hand and resist with your neck muscles so your head doesn't move. Hold this position for at least five seconds before repeating on the left side.
References
- "Sports Medicine"; The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans; Mathias Wernbom, Jesper Augustsson and Roland Thomee; 2007
- PreventDisease.com: Strength Conditioning/Weight Training Exercise Chart
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