A strong neck is important, whether for sports like wrestling, improved posture or reduction or prevention of pain. Isometric exercises are those involve a contraction of the muscles without a change in their length. Most isometric exercises involve holding a contraction for somewhere between 10 and 20 seconds before relaxing and repeating or moving on to the next exercise.
Neck Flexion
The neck flexors, the muscles that move the chin toward the chest, can be strengthened by placing the palm on the forehead and pressing against your head as you try to bring your chin toward your chest. The key is to not allow any movement in either direction. Hold the contraction for 10 to 30 seconds depending on your strength.
Neck Extension
Neck extension, the motion of looking toward the sky, is strengthened by placing the hand on the back of the head and resisting the tilt upward. This exercise will focus on the muscles around the cervical spine, which are critical to posture through the neck.
Lateral Neck Flexion
The lateral neck flexors are those that tilt the head from side to side. The muscles that create this motion are actually a combination of the flexors and extensors, meaning that strengthening flexion can improve strength in both the flexors and extensors. Place the right palm against the right side of the head and lightly push as you try to tilt your right ear to the right shoulder. Repeat the exercise on the left side to complete the set.
Neck Rotation
Rotation is an important movement of the human neck. To perform an isometric rotation exercise for the neck, place your fingers against your cheek and resist against turning your head. Be sure to perform the exercise in both directions.
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