Last Updated on 20 May 2022 by Ray Plumlee

Neck Muscles
Strong Neck Muscles

The human neck takes a lot of abuse. This core component of our body literally, and figuratively, helps us keep our head on straight. If you think of the neck as the gateway between the brain and the central nervous system, you’ll understand why it’s important to strengthen the muscles in this area with Isometric Exercise. The combination of concentric and eccentric muscle contractions, which occur during Isometric Exercise, will help strengthen the head and neck. While many may think that this exercise is something that is primarily needed for an athlete that uses their neck, or perhaps for definition when considering body building, the truth is that a strong and flexible neck can help prevent injury, and even combat general wear and tear.

  1. Isometric Static Flexion: Start by putting both of your hands firmly on your forehead. Next, gently push back against the resistance you feel. Try tightening the muscles in your neck, while keeping your head straight and not moving forward or backward too much. You can hold this position for ten seconds, and then repeat the muscle contractions up to ten times. If your neck muscles are not strong enough, that’s OK. Start off slow, and build up the tone and stamina of your muscles.
  2. Isometric Lateral Flexion: This is a great and simple exercise to implement into your everyday routine. Start by putting your right hand on the right side of your head. For proper placement, make sure that your hand is just above your ear. Next, start by tightening your neck muscles, but try your hardest not to move your head sideways. It may be difficult at first. Hold the position for up to ten seconds. Repeat up to 30 times. Note: It may be important to rest your neck between sets of contractions in order to avoid stiffness and muscle fatigue. Follow the exact same instructions for the left side of your neck. .
  3. Isometric Chin to Chest Neck Flexion: This is fabulous exercise that can be done while sitting at your desk, during breaks, in the car, and even in the restroom. Chin to Chest Neck Flexion uses simple concentric and eccentric contractions to build muscle and strength in the neck, and is super easy to do. It’s also a really great way to relieve muscle spasms in the neck! First, start by sitting upright in your seat, then, you can bend your head forward and try to touch your chin to your chest. Start off by trying to hold this position for ten seconds. Repeat up to thirty times.

Weak neck muscles can make you feel like you are having difficulty holding your head up, can cause muscle spasms, and can lead to a host of other difficulties involving the neck, brain, and central nervous system. Using these concentric and eccentric activities, you can build a strong and stable neck, and reap the same benefits as a star athlete, or body building champion.

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I’m Nick Wilkinson. I writer and radio personality who lives in Phoenix, Arizona.

With over 14 years of experience in the Behavioral Health Field, I’ve been working in close contact with kids from all walks of life.

Specializing in teenagers and young adults, I’ve been a career long supporter of “verbal de-escalation” and non-violent crisis intervention. I believe that what you say, and how you say it, are the keys to successful communication. I currently write about men's health topics, parenting and child abuse topics, and other social issues. You can visit my blog at

Tagged on: aconcentric    athlete    body building    contraction    eccentric    Exercise    head    Isometric    muscle    neck
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Harold Johnson

Normally people think that Isometric exercises are only for elderly people who can’t follow strict schedules in gyms, but the reality is quite opposite of it. Isometric exercises for neck are for everyone. To make neck muscles stronger, everyone is encouraged to do.

Harold Johnson

Normally people think that Isometric exercises are only for elderly people who can’t follow strict schedules in gyms, but the reality is quite opposite of it. Isometric exercises for neck are for everyone. To make neck muscles stronger, everyone is encouraged to do.

Michael W Rickard

I’ve had neck issues since high school and although I’ve been blessed that they haven’t been serious, they have been nagging. I am going to check out these isometric exercises because they seem like something you can do anywhere. I enjoy working out at the gym, but it’s always good to have exercises you can do wherever you happen to be. I know office professionals who use isometric exercises because they don’t have time to hang and bang in the gym. Plus there are people who don’t like the public spectacle of the gym.

Eduardo Sanchez

I have been doing Isometric Chin to Chest Neck Flexion exercises without even knowing I was exercising. I was using it to stretch neck muscles that tended to tense up while I worked at my desk. It works too, so there is a bonus with this isometric exercise, muscle workout and stress reduction.

Steve Pierce

My neck gets sore from time to time and these look like exercises that might relieve some of that pain. I am going to add them to my routine for next month.

Bill Inman

I have never had neck issues until now, actually from about age 60 on. I thought it may be osteoporosis or something, but it is just that I do not exercise enough to constantly strain neck muscles. I think this may do the trick.


Great article! I have been having problems with my neck since I was 18 years old… only now I came across isometric exercises. I will definitely try them out, they don’t seem too hard. Thank you!

Doug Mitchell

I started doing isometric exercises for the neck because I sit at a computer for too many hours a day. I am a writer, I have no option but to do do. Isometric Exercises are something I can do while at the computer, some anyway. It felt so good I have started contraction exercises for legs, arms and stomach now too. Not only am I strengthening my muscles notably, but I am more relaxed and have more energy after I call it a day.


Neck is my next problem after back… I will try next morning these exercises and we will see how it goes. Thanks NWilkinson for another great article.


it really feels better now!!! Thank you so much.Can u tell me one thing.Today when i woke up my Neck pained too much and still now may be neck cramped.So how much it will take to recover fully if i continue stretching which you shown in the article?

Ray Plumlee

Michael, if your neck is getting better after you exercise but worsens after arising from bed in the morning you may want to evaluate your sleep posture. Are your pillows too thick? Causing your neck to rest at an extreme angle etc.


I’ve suffered from horrible neck pain for a year now and this is the first set of exercises that have given me instant relief! Thank you!


This helped so much! It reduced at least 50 percent of my pain! Thanks!


Great article! These are some great exercises that don’t need equipment, and they can be done while at home or on the go.

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