Move · Videos · Technique · 12 min

Four Isometric Neck Strengthening Exercises

Four Isometric Neck Strengthening Exercises — video by Physio REHAB Play · 11:31

Video by Physio REHAB on YouTube · Open on YouTube

A physiotherapist teaches four static holds that strengthen the back, sides and front of the neck in a neutral position: a face-down hold, a wall press into a soft pad, a banded side hold and a chin-ball hold.

  • 12 min
  • Beginner
  • Low impact (no jumping)
  • mat, towel, wall, resistance band
Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Face-down hold set-up: forehead on your hands, pelvis tilted to neutral, core and glutes gently on. 0:50
  2. Draw your shoulder blades down towards your bottom and press your hands into the floor. 1:30
  3. Lift your head with the back of the neck long, not looking up; hold 30 seconds, building to a minute. 2:00
  4. Wall press set-up: bottom and shoulders on the wall, a soft pad filling the gap behind your head. 3:17
  5. Brace through your legs and core, draw the shoulders down, then gently press your head back into the pad and hold. 4:08
  6. No foam pad? A soft ball works with your feet a little further out, or use a towel or soft pillow. 6:24
  7. Side hold set-up: anchor a flat, thin resistance band at head height for when you kneel. 6:56
  8. Band flat around your head, kneel tall in neutral and resist its sideways pull; 30 seconds to a minute each side. 8:12
  9. Chin-ball hold: lying on your back, hold a small ball between chin and collarbones as you lift the head slightly. 9:26
  10. Start with about 10 holds of 10 seconds with short rests, building towards 30 seconds to a minute. 10:41

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the neck long and neutral; don't look up or poke the chin forward
  • Set the shoulder blades down and brace before you press
  • Start with 30-second holds and build towards a minute

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Neck takes loadisometric holds for back, sides and front of neck
  • Upper back movesprone head-lift hold, shoulder blades set down
  • Knees moveskneeling for the banded side hold
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Towel or pillow for the wall press; any soft ball or tennis ball for chin hold

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Physio REHAB; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety