Neck
Isometric Neck Holds
Low-load neck strengthening by pressing gently into your hand without moving the head.
- Strength
- Stability
Standard dose
- Sets
- 2
- Reps / hold
- 5–8 holds each direction
Watch on YouTubeForm cues
- Pressure is mild — about 20–30% effort
How to do it
Follow the steps in order. Move in a comfortable range unless your provider said otherwise.
- Sit tall.
- Place your palm on your forehead and gently press into it without letting the head move.
- Repeat with the hand on the back of the head, then each side.
- Breathe normally during each short hold.