Isometric Neck Exercise are the best type of exercise you can do at home in case you suffer from neck pain-related pathologies like slip discs in the cervical region or cervical spondylosis. Physical therapists are most likely to prescribe this exercise if you are suffering from severe pain and are been restricted from doing any resistance neck movements, and this exercise is suggested.
Instructions for Isometric Neck Exercise
- While your neck and head are in a neutral posture (normal posture with your head straight with the head facing toward the front) Place your hands on either side of your head.
- Begin to gently push to the left while contracting the neck muscles of your left, but you must be able to hold your head. Begin with a slow, steady tension and gradually increase. Continue to breathe normally while you perform this contraction.
- Hold for the recommended time of seconds.
- Release the tension gradually.
- Relax for the recommended time and then repeat using your right hand in the upper right corner of your head.
- It is also possible to do this exercise by putting your hands on the front of your head and then rear of the head. Then, do one side first before moving onto the next.
- Neck exercises that are isometric can be useful to strengthen neck muscle or group of muscles.
- When performing isometric exercises the muscle doesn’t alter its length and the joint affected doesn’t move.
- Isometric neck exercises can help strengthen neck muscles. The therapist may also recommend exercises to strengthen the neck using isometric exercises.
- As we get older, neck muscles and ligaments are less supported. Isometric exercises help avoid sprains or ruptures.
- If you are trying to avoid an injury to the neck, or degenerative changes in bones, this exercise is a must.
- It also lowers the possibility of injury of the neck, and will increase the endurance of your body.
- In the isometric neck exercise your joints surrounding you are not being moved, they are only creating tension within a specific muscle that must be strengthened.
- The exercise doesn’t either shorten or lengthen the muscle.
Other Neck Exercises:
- Seated Head Harness Neck Resistance
- Lying Face Down Plate Neck Resistance
- Lying Face Up Plate Neck Resistance