Isometric cervical exercises concentrate on the neck portion of your spine, known as the cervical area. Isometric exercises strengthen the muscles surrounding your neck vertebrae without moving your spinal column or lengthening your muscles. Strong neck muscles can lower your risk of injury, make your neck look healthier and improve overall workout performance. Consult a doctor before starting any new exercise regimen.
Forehead Push
Strengthen your neck muscles by doing an isometric cervical exercise that uses your forehead. Doing a forehead push not only strengthens your neck, but also gives your arms a gentle workout. Do this exercise while either standing with your feet shoulder-width apart, sitting upright in a chair or lying on your back. Start the exercise by slightly bending your neck forward and placing both palms on your forehead. Gently push your head into your palm while resisting the pressure with your right hand. Hold the tension eight seconds. Release the tension and return to the original position. Relax 10 seconds. Repeat this exercise four times.
Push Backs
Push-back maneuvers provide a way to strengthen the backside of your neck. Sit upright in a firm chair with your feet firmly planted on the floor. Straighten your neck as much as possible while looking forward. Grasp your hands together by interweaving your fingers. Lift your arms and place your open palms against the backside of your head. Gently push your head into your hands, resisting the pressure with your hands. Feel the tension along the backside of your neck and upper arms. Hold the tension eight seconds. Release the tension and relax 10 seconds. Repeat this exercise five times.
Temple Pushes
Work on improving your neck strength, appearance and health by including side pushes in your isometric cervical exercise routine. Do this exercise by getting your neck as straight as possible while either lying on your back, sitting upright or standing. Gently open your right hand and place the palm against your right temple. Try to move your ear toward your shoulder and resist the movement with your right hand. Keep your chin straight. Hold this tension for eight seconds. Slowly release the tension and relax 10 seconds. Repeat this exercise five times. Do the exercise again to the left side, using your left hand.
Attempted Turns
Maneuvers known as neck rotations help improve your neck strength. Choose your favorite position of sitting upright in a chair, standing with your feet shoulder-width apart or lying on your back. Begin the exercise by slightly turning your head to the right. Place your left hand, with palm open, against your left chin area. Open your right hand and place the palm on your right chin area. Gently turn your head to the right, resisting the pressure with your right hand. Hold the tension eight seconds. Slowly return to the original position. Repeat the exercise five times. Do the exercise again to the left.
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