Isometric strengthening for the neck involves making your neck muscles stronger without moving your spinal column or lengthening muscles. Strengthening helps improve athletic performance, lowers risks of cervical injury, increases neck health and appearance, enhances neck posture, improves spinal column support and tones neck muscles. Keeping your neck muscles strong also plays a role in lowering the progression rate of neck joint degeneration and helps prevent neck arthritis.
Front Pushes
Working on your neck's front muscles as part of a well-rounded isometric strengthening program will benefit the health of your neck. Start by doing a forward push maneuver, known as a cervical flexion, that involves using your hands and forehead. While sitting upright in a firm chair or standing with your feet shoulder-width apart, open your right hand and place the palm against the center of your forehead. Open your fingers to cup the top of your head. Slowly push your head into your hand, resisting the pressure with your hand. Hold for five seconds. Release the tension. Relax five seconds. Repeat exercise 10 times. If done correctly, this exercise also works your arms and chest muscles.
Backward Pushes
Isometric strengthening for the neck muscles need to work on the muscles along the back of your neck. Do this by using good posture while sitting upright in a firm chair with your neck as straight as possible. Lift your arms and intertwine your fingers, forming a cup with your hands. Place the cup along the backside of your head. Gently and firmly press your head into your hands while pushing forward with your hands to resist the pressure. Hold the tension for five seconds. Feel the tension in your arms, backside of neck, abdomen and chest. Release and relax 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left side.
Sideways Bending
Exercising your neck side muscles plays an important role in any isometric strengthening for the neck. Either stand upright with your feet shoulder-width apart or sit upright in a firm chair with your chin level and head straight. Place your right hand against your right temple, according to the Orthopaedic Specialists of North Carolina. Try to move your head toward your right shoulder while resisting the pressure with your right hand. Feel the tension in your neck, arm and chest area. Hold the tension eight seconds. Release the tension and relax 10 seconds. Repeat this exercise 10 times. Do the exercise again with your left side.
Pretend Rotations
Isometric strengthening for the neck can put your temple area to use while doing a pretend rotation. While either lying down, sitting upright in a firm chair or standing with your feet firmly planted on the floor, start doing a cervical rotation. Place your left hand against your left temple. Slowly turn your chin toward your shoulder while resisting the pressure with your left hand. Hold the tension eight seconds. Slowly release the tension and relax 10 seconds. Repeat this exercise 10 times. Do the exercise again with your right side.
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