Seated Neck Isometrics

Seated Neck Isometrics

  • HOW: Get set-up in a seated position. Think of your forehead as 12 o’clock, the back of your head 6 o’clock, and the left and right side of your head as 9 o’clock and 3 o’clock respectively. Using 2 fingers to create resistance, push lightly on your cheek bones, forehead, and the back of your head in a linear fashion (I.E., pushing from 12 o’clock towards 6 o’clock). Keep the isometric resistance for 5 seconds in each direction, this counts as 1 set. Be sure to gently ramp up and ramp down the resistance to limit any neck jerking motion.
 
  • FEEL: You should feel your neck muscles working to resist any head movement.
 
  • COMPENSATION: Do not let your head move. Do not compensate by shrugging your shoulders up.

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