Isometric Neck Exercise - Front And Back vs Lying Face Up Plate Neck Resistance

With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.

Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.

Hold for the recommended number of seconds.

Now release the tension slowly.

Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.

While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.

Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.

Repeat for the recommended amount of repetitions.