The average human head weighs 8 to 12 lbs. and is held up by an intricate system of bones, discs, muscles, tendons and ligaments. Unless you have suffered from neck pain, whiplash or headaches, you may not be aware of isometric exercises that can strengthen the muscles that hold up your head all day long.
Isometric Exercises
Isometric exercises are exercises that focus on strengthening one specific muscle or muscle group and do not cause movement of the joint. You perform these exercises against unmovable objects. Rehabilitation exercises are commonly isometrics because they target a specific injured muscle or group of muscles. If using isometric exercises for muscle building it is important to strengthen all movements of the joint.
Motions of the Neck
The neck is responsible for moving the head in six main motions, and it is important to be familiar with these motions before beginning isometrics involving the neck. These are flexion, extension, left and right lateral flexion, and left and right rotation. Flexion is the motion you use to look down at the floor. You use extension to look up at the ceiling. Lateral flexion is when you tilt your head to the side, bringing the ear closer to the shoulder. Rotation is the motion of turning the head and looking over the shoulder. You need to focus on all of these motions when completing neck isometric exercises.
Flexion and Extension
To complete flexion isometrics, place your right or left hand on your forehead and then try to move your head to look down at the floor. The hand should provide enough resistance that the head does not actually move. Complete extension isometrics by placing the left or right hand on the back of the head and then trying to look up at the ceiling. The hand should provide enough resistance that the head does not actually move.
Lateral Flexion
Place your left hand on the left side of your head to perform lateral flexion isometrics. Avoid the jaw area as the contact point because of risk to damaging the tempromandibular joint. Instead, contact the area above the ear. Now try to tilt your head to the left by trying to bring the ear to the shoulder without moving the shoulder. The hand should provide enough resistance that the head should not actually move. Repeat with the right hand on the right side of the head and tilting to the right.
Rotation
Complete rotation isometrics by using the same hand contact for lateral flexion. Place the left hand on the area of the head above the left ear. Then try to look over the left shoulder by only turning the head. The hand should apply enough resistance that the head does not move. Repeat with the right hand on the right side of the head while attempting to look over the right shoulder.
Warnings
Before beginning a new exercise routine consult a physician. Isometric exercises can increase blood pressure. If sharp pain, dizziness or headaches are experienced, stop exercises immediately and consult a physician.
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