1. Hold Still and Move
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 prevent 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 one hand to the side of your head and hold it in place beside your ear. Push on your hand with your head, but hold your arm stiffly in place. Hold the pressure as hard as you can without straining your neck or moving your arm for a count of 10. Release and wait a few seconds, and then repeat the exercise on the other side of your head. Repeat the pattern on the front and back of your head.
2. Lie Down
Do isometric neck exercises with weights while lying down. Protect your head with a towel so that you the weight doesn't indent your forehead or slide down and crack your teeth. The point is to put solid pressure on the neck while pushing in the opposite direction. Look straight up to the ceiling and hold your head straight and still. Place the towel on your forehead and a weight on top of the towel. Use a round barbell weight as it is wider than a dumbbell and will stay in place easier. Lift your head off the floor and hold the position for a count of 10. Do this move 10 times to build strong neck muscles.
3. Use two Hands to Push
Add a little variation to your isometric neck exercises with this version. Place your left hand on the side of your face by your cheek. Take your right hand and, with your fingers, hold your chin in place. Now push with your left hand and keep your head steady. You should feel the same strain on the neck as you did when you held your head in place with the previous exercise, but you may get a little more stretch down the ligaments that are attached to your shoulder. Repeat the exercise on the other side. Continue to breathe deliberately in and out when doing isometric toning exercises to keep the flow of blood circulating properly.
Member Comments