Cervical Isometric Exercises

What it does

Muscle strength around the neck protects the joints and discs. Isometrics build that strength at a low, controllable effort and often reduce pain in the process.

You will often see it in our programmes for cervical spondylosis, cervical myelopathy and rheumatoid arthritis, and it features in our neck pain physiotherapy programmes.

How to do it

1. Sit tall with a small chin tuck.
2. Forward: place your palm on your forehead and press your head gently into it, resisting with your hand so nothing moves.
3. Backward: clasp your hands behind your head and press back into them.
4. Sideways: place a hand on the side of your head and press your head into it. Repeat on the other side.
5. Hold each press for 5 to 10 seconds at about a third of your maximum effort.

How much

5 holds in each direction, once or twice a day. Increase hold time before increasing effort.

Common mistakes

• Pushing too hard. Low effort is enough.
• Holding your breath.
• Letting the head move.

Stop and check with us if

• Pressing in any direction brings on arm symptoms or headache.

Frequently asked questions