During an exercise, muscles contract. An isotonic contraction takes place when the muscle shortens and lengthens. An example of this would be a leg extension. When you move your leg from a bent to straight position, the quadriceps muscle gets shorter. Isometric exercises involve contractions of muscles with no change in length. Isotonic and isometric neck exercises are done with body weight and added equipment.
Bridge
The neck bridge is an isometric exercise that requires a wall and pillow. While facing the wall, hold the pillow at chest height on the wall, lean forward and place your forehead on it. Walk your feet back slightly so that your body is at an angle and take your hands away from the pillow. Your body should be straight at this point and your arms should be at your sides or held behind your back. Hold this position until you feel fatigued.
To work your entire neck, repeat this exercise with the right side, left side and back side of your head on the pillow. You will have to adjust your body position accordingly for each variation.
Plate Flexion and Extension
Plate flexion and extension are isotonic exercises that work the sternocleidomastoid, scalenes and levator scapulae muscles on the front, sides and back of your neck. To do flexion, lie face-up on a bench with your head slightly past the end. After wrapping a towel around a weight plate. hold it on your forehead as you tip your head forward as far as possible. Slowly lower your head as far back as possible and repeat.
Perform extensions the same exact way, except lie face-down and hold the plate on the back of your head.
Hand Holds
Hand holds work your neck muscles isometrically. As the name implies, all you need are your hands to do these. While standing or sitting with your gaze fixed forward, place one hand on your forehead and push forward forcefully. Feel your neck muscles contracting when you do this. After you feel fatigued, release your hand, place it on the right side of your head and hold again. Continue to do the back and left side of your head, and then repeat.
Neck Harness Extension
A neck harness is an attachment that goes around the head to work the neck muscles. It has a long chain that weight plates get attached to for resistance. To do an extension exercise, place weight on the chain, then comfortably position the harness on your head. While standing with your feet shoulder-width apart, place your hands on your thighs, bend forward and let the plates hang straight down. Slowly bend your head down, then lift back up by contracting your neck muscles. Being that you are doing this exercise in motion, it is isotonic.
Shrugs
Shrugs work the large trapezius muscle, which is found at the top of the back. The upper portion of the traps and the lower portion of the neck get worked with this isotonic exercise. To do shrugs, hold a barbell in front of your thighs with an overhand grip. Steadily raise your shoulders, squeeze your traps for a second and lower the weight back down. This same exercise can be turned into an isometric exercise by grabbing onto an immovable object, pulling up forcefully and holding. A heavily loaded barbell in a weight rack will suffice.
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