Last Updated on 1 September 2021 by Ray Plumlee
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.
- 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.
- 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. .
- 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.