Neck Exercises: Neck Isometrics

To start, sit in a chair with your feet flat on the floor. Your weight should be slightly forward so that you’re balanced evenly on your buttocks. Relax your shoulders and keep your head level. Using a chair with arms may help you keep your balance.

Press your palm against your forehead. Resist with your neck muscles. Hold for 10 seconds. Relax. Repeat 5 times.
Do the exercise again, pressing on the side of your head. Repeat 5 times. Switch sides.
Do the exercise again, pressing on the back of your head. Repeat 5 times.

Woman holding hand to forehead doing neck isometric exercise. Woman holding hand to side of head doing neck isometric exercise. Woman holding hand to back of head doing neck isometric exercise.

Note

For your safety, check with your doctor before you start an exercise program.

Online Medical Reviewer: Daphne Pierce-Smith RN MSN
Online Medical Reviewer: Rajadurai Samnishanth Researcher
Online Medical Reviewer: Raymond Turley Jr PA-C

Date Last Reviewed: 5/1/2025