How to Do Front-to-Back Isometric Neck Exercises

In the world of fitness exercise, there are four main types of skeletal muscle contractions: Isotonic, Concentric, Eccentric and Isometric. The word Isometric comes from the prefix ‘iso’ meaning same, and the word ‘metric’ meaning distance. Hence, the word Isometric means the ‘same distance.’ In Isometric exercises the length of the muscle does not change.Learn how to do Isometric exercises for the front and back of your neck.

Difficulty: Easy

Instructions

1. 

   Place the palm of your right hand on your forehand. Place the palm of your left hand over your right hand. Inhale and as you push your forehead against the hands, count very slowly to 10. Be sure that your head does not move your hands. Be certain that you maintain a steady and constant tension in your neck muscles. Relax. Repeat the exercise again counting to 10. Relax. Repeat the exercise again. This is a total of three repetitions.

2. 

   Turn your head to a right angle so that it is halfway between your right shoulder and the center of your body. Place the palm of your right hand on your forehead. Inhale. As you exhale press your head into the palm of your hand and count to 10. Maintain constant pressure. Release. Repeat for a total of three repetitions.

3. 

   Turn your head to a left angle so that it is halfway between your left shoulder and the center of your body. Place the palm of your left hand on your forehead. Inhale. As you exhale press your head into the palm of your hand and count to 10. Maintain constant pressure. Release. Repeat for a total of three repetitions

4. 

   Turn your head to the center of your body and straight ahead. Interlace the fingers of your hands behind your head. Inhale. As you exhale, press the back of your head into the palms of your hands. Count to 10 and then relax. Be sure that you do not allow your head to move backwards. Remember to maintain constant and consistent tension while performing the Isometric exercise. Repeat this exercise for a total of three repetitions.

Tips & Warnings

• Be sure that you maintain normal breathing. Do not hold your breath.
• Be sure to maintain a constant and consistent tension when performing Isometric exercises.
• You can perform these exercises in a standing or sitting position.
• You can increase the number of these repetitions as required for your particular exercise fitness level.
• Please consult your primary health care provider before beginning any exercise program.
• Should you feel pain or discomfort when performing any of these exercises, stop immediately and contact your physician.

Resources

• Reiki Center of Venice

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