Isometric Neck Exercise – Sides

Isometric Neck Exercise - Sides is a great exercise for strengthening the neck muscles. It involves placing one hand on the side of your head and gently pushing towards the left while contracting the left neck muscles and resisting any head movement. This exercise should be done slowly and with controlled tension, while breathing normally. It can be varied by placing the hands to the front and then to the back of the head, and then repeating on the other side. This exercise is perfect for improving strength and stability in the neck muscles.

1. Position your head and neck in a neutral position, with your head erect and facing forward.
2. Place your left hand on the left side of your head.
3. Gently push towards the left, contracting the left neck muscles while resisting any movement of your head. Start with slow tension and gradually increase it.
4. Continue breathing normally as you execute this contraction.
5. Hold this position for the recommended number of seconds.
6. Slowly release the tension.
7. Take a rest for the recommended amount of time.
8. Repeat the exercise, but this time place your right hand on the right side of your head.
9. Again, hold for the recommended number of seconds and then release the tension slowly.
10. Rest for the recommended amount of time.
11. For a variation, you can also do this exercise by placing your hands to the front and then to the back of your head. Start with one side and then move to the other.

• Ensure your head and neck are in a neutral position before starting the exercise.
• Place your hand gently on the side of your head, avoiding excessive pressure.
• Start with slow tension and gradually increase the intensity, while still maintaining control.
• Remember to breathe normally throughout the exercise.
• Hold the contraction for the recommended number of seconds as advised by your healthcare professional.
• Release the tension slowly and avoid any sudden movements.
• Rest for the recommended amount of time between repetitions to prevent overexertion.
• If you experience any pain or discomfort, stop the exercise and consult a healthcare professional.
• To add variation, you can also place your hands to the front and then to the back of your head, alternating sides.
• Always listen to your body and adjust the intensity of the exercise according to your comfort level.

To incorporate the Isometric Neck Exercise - Sides into workouts, you can follow these steps: 1. Warm up: Before starting any exercise, it's essential to warm up your body. Perform some light cardio exercises like jogging or jumping jacks to increase blood flow to your muscles and prepare them for the upcoming workout. 2. Find a comfortable position: Stand or sit in a comfortable position with your head and neck in a neutral position, facing forward. 3. Left side exercise: Place your left hand on the left side of your head, gently pushing towards the left while contracting the left neck muscles. Make sure to resist any movement of your head. Start with slow tension and gradually increase it. Remember to breathe normally throughout the exercise. 4. Hold the contraction: Hold the contraction for the recommended number of seconds. The duration can vary depending on your fitness level and comfort. Aim for 10-30 seconds initially and gradually increase the time as you progress. 5. Release the tension: Slowly release the tension in your neck muscles, allowing your head to return to the neutral position. 6. Rest and repeat: Take a short rest period before repeating the exercise. Rest for the recommended amount of time, which can be around 30-60 seconds. Then, repeat the exercise on the other side by placing your right hand on the right side of your head and following the same steps. 7. Variation: To add variation to your workout, you can also perform the exercise by placing your