Isometric Neck Exercise - Sides vs Lying Face Down Plate Neck Resistance

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

Now gently push towards the left as you contract the left 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 right hand placed on the right side of your head.

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

While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") 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.