What Are Some Isometric Back And Neck Exercises?

Isometric exercises are performed by exerting force against an object or opposing force without moving it. For example, your muscles will work hard if you push against a brick wall, but it's unlikely that the wall will move. Your back and neck muscles contract isometrically on a regular basis to stabilize your spine when you sit or stand upright. Therefore, isometric exercises can train these muscles to function appropriately.

Bridge

The bridge exercise, which has several variations, strengthens the erector spinae muscle group, which runs vertically along your back on either side of your spine, and the deep spinal muscles. Lie on your back with your knees bent and feet on the floor, about 6 inches apart. Raise your hips until your torso and upper legs form a straight diagonal line. Hold for 15 to 30 seconds. If this is easy, start from a seated position with your palms flat on the floor behind your back and fingers pointed backward. Then, lift your hips until your torso and upper legs form a straight horizontal line, balancing on your feet and hands. You can also elevate your feet on a bench, chair or exercise ball before raising your hips.

Shoulder Packing

Shoulder packing is an isometric exercise that targets the upper back muscles. Stand upright with your feet shoulders-width apart and hands by your sides. Tense your abdominal muscles and then move both arms backward at the same time, squeezing your shoulder blades together for 10 seconds. Perform two to four total repetitions. You can also perform the exercise with one arm at a time.

Neck Series

There are a series of isometric exercises you can perform to strengthen the muscles surrounding your neck. These muscles hold your head upright and facilitate extension, flexion, lateral flexion and rotation ranges of motion. Place both hands behind your head and press your head into them. Then, place both hands on your forehead and try to tuck your chin toward your chest. Next, place your left hand on the left side of your head, just above your ear, and try to move your left ear toward your left shoulder. Repeat this on the right side. Finally, place your right hand against your right cheek and attempt to rotate your head to the right, so your chin moves toward your right shoulder. Repeat this on the left side. For each of these exercises, provide resistance with your hand or hands so no movement actually occurs, and hold for at least 10 seconds.