1. Keep a lid on it
Isometric exercises isolate a single muscle or group of muscles to strengthen that area and tone the muscles. The stronger the neck muscles are, the easier it is to maintain a healthy posture. Strong neck support also prevents neck and shoulder pain from exercising and from working at a desk for long periods of time. You can do some isometric neck exercises while standing or sitting. Move both hands to the back of your head, clasp your fingers together and hold them in place, cupped around your skull firmly. Push on your hands with your head, but hold your arms stiffly in place. Hold the pressure as hard as you can without straining your neck or moving your arms for a count of 10. Release, wait a few seconds, then repeat the exercise two or three more times.
2. Move Around to the Front
With your elbows bent out to the sides of your head, place all your fingers firmly on your forehead. Push forward on your hands as hard as you can to create enough tension to strain the neck muscles. Be careful not to cause any pain. Isometric exercises should never be painful. Keep the pressure up for a count of ten. Remove your hands and then repeat the exercise three or four times.
3. Pass on the Pain in the Neck
Isometric exercises are the some of the safest and most efficient exercises that you can perform. You don't need any extra gear and the chance of injury is minimal. The only way you can really hurt yourself is if you strain beyond your body's capacity. Push on your hands only until you feel a good pressure. If your arms are weak or you are unable to raise them to your head, then use a stationary soft surface like a padded handle on a workout machine in the gym You'll want to stand against the padding freely without and other part of your body touching it. Place your head beside the object and press back. Resist any temptation to move your head. Keeping still is the key to isometrically toning your neck.
4. On the Table now
If you have no other way to do it, you can find other ways to isolate you neck muscles to give them a workout. Lean over onto a counter on top of something soft and push down with your forehead. Lean back against a high-back chair and push against the back of your head. Hold your shoulders still to get the full effect on your neck.
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