Side-to-side Isometric Neck Exercises

Exercising the neck is often difficult because of the limited number of movements that the neck can perform. Some of the common neck movements also require other equipment such as neck harnesses. Isometric neck exercises are simple and do not require additional equipment. According to "Essentials of Strength Training and Conditioning," an isometric exercise is one where the muscle produces force, but there is no movement by the body part that muscle is acting on. For example, if you are in a leg press machine and are using too much weight your muscles will produce force, but your legs will not extend any more.

Vertical Side Holds

Vertical side holds are a simple exercise to perform. To position yourself simply sit upright in a chair or on a bench and look straight ahead. Place the palm of your left hand against the upper middle of the left side of your head. Push your head against your hand. Apply enough pressure against your head with your hand so that your head stays vertical. You will feel your neck muscles being worked but your head should not tilt to the side. Hold this for eight to 10 seconds per set, for up to six sets. To work the other side of your neck just switch hands and the side of your head.

Angled Side Holds

Angled side holds are a very similar to vertical side holds. Instead of your head being upright, angle it to one side approximately 30 degrees. Position your body upright in a chair or on a bench and look straight ahead. Place the palm of your left hand against the upper middle of the left side of your head. Push your head against your hand. Apply enough pressure against your head with your hand so that your neck doesn't tilt any more to the side. Don't apply so much pressure with your hand that your head moves back toward vertical, either. Your head should remain in the same position. Hold this for eight to 10 seconds per set, for up to six sets. To work the other side of your neck just switch hands and sides of your head. You are more likely to experience some discomfort with this exercise than with vertical side holds. If you do experience pain,stop the exercise.

Variable Angled Side Stretch

The variable angled side stretch exercise is similar to the angled side hold exercise except that the goal isn't to strengthen the neck, but to stretch it. The timing and angle of the hold is also different. Position your body upright in a chair or on a bench and look straight ahead. With your head vertical, place the palm of your left hand against the upper middle of the left side of your head. Push your head against your hand. You want to apply less resistance with your hand than you are with your head. This will result in your head moving slowly from vertical to horizontal. Do this several times per side, relaxing for 10 seconds between trials. This is similar to proprioceptive neuromuscular facilitation stretching in that using the muscles and then relaxing them actually causes a stretch, according to exrx.net. To work the other side of your neck just switch hands and the side of your head.