How to do a Lateral Isometric Neck
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 137,287
- Popularity Rank
- 651st
- Difficulty
- Beginner
- Equipment Required
- Bodyweight-only
Workouts with Lateral Isometric Neck
Target muscles worked
Instructions for Proper Form
Lateral Isometric Neck is an isolation exercise that targets the muscles on the side of the neck, particularly the sternocleidomastoid and scalene muscles. By holding a challenging position without movement, you can improve neck stability and strength. This can be a great addition to workouts to help enhance neck endurance and reduce the risk of injury, particularly in activities with high neck strain, like contact sports.
- Stand upright with your feet at shoulder-width apart and place the palm of your right hand against the right side of your head.
- Maintain a neutral neck alignment and keep your hand stationary as you press the right side of your head into your right hand.
- Hold for an allotted time.
- Repeat in the opposite direction by placing your left hand on the left side of your head.
Alternatives & Variations to Lateral Isometric Neck
1. Head Tilt
7.9 mSCORESWAPPED 293 TIMESHead Tilt is an isolation exercise that primarily targets the muscles in the neck. By tilting your head side to side, you can help to stretch and strengthen the neck muscles, improving flexibility and reducing tension. This exercise is especially useful for those looking to improve neck mobility or relieve neck stiffness.
- Beginner
- Neck
2. Seated Neck Release Stretch
6.2 mSCORESWAPPED 182 TIMESSeated Neck Release Stretch is a simple and effective stretch that targets the muscles in the neck. By performing this stretch from a seated position, you add stability, allowing you to focus on relaxing and elongating the neck muscles. This stretch is great for improving flexibility and relieving tension in the neck, especially for individuals who spend a lot of time sitting or working at a computer.
- Beginner
- Neck
3. Chin Drop
8.7 mSCORESWAPPED 169 TIMESChin Drop is a bodyweight, isolation exercise that primarily targets the neck muscles. This exercise involves slowly lowering your chin toward your chest while maintaining tension in your neck. It's effective for strengthening the neck muscles and can be a useful addition for those looking to improve neck stability and muscle tone.
- Beginner
- Neck
4. Face Down Plate Neck Resistance
81.1 mSCORESWAPPED 40 TIMESFace Down Plate Neck Resistance is an isolation exercise that primarily targets the neck muscles, notably the posterior cervical muscles. While lying face down on a bench, you place a weight plate on the back of your head. This exercise helps to strengthen and stabilize the neck, which can be crucial for improving posture and preventing injuries, especially for athletes involved in contact sports.
- Beginner
- Neck
- Plates
- Flat Bench
5. Posterior Isometric Neck
63.5 mSCORESWAPPED 25 TIMESPosterior Isometric Neck exercise is an isolation movement that targets the muscles in the back of the neck. By pressing your head against an immovable object, you can engage these muscles without requiring movement. This is a great exercise for improving neck strength and stability, and can be especially beneficial for individuals looking to enhance their overall posture and neck support.
- Beginner
- Neck
6. Pigeon Pose
7.1 mSCORESWAPPED 12 TIMESPigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.
7. Anterior Isometric Neck
29.6 mSCORESWAPPED 12 TIMESAnterior Isometric Neck is an isolation exercise targeting the muscles in the front of the neck. By pressing your hand against your forehead and resisting, you can engage these muscles without movement, making it excellent for building neck stability and strength. This exercise is beneficial for preventing neck injuries and improving posture, especially for those involved in contact sports.
- Beginner
- Neck
8. Tricep Stretch
8 mSCORESWAPPED 11 TIMESTricep Stretch is a simple and effective stretch that primarily targets the triceps. By extending one arm overhead and using the opposite hand to pull the elbow behind the head, you can get a deep stretch in the tricep. This is a great addition to any workout routine to help improve flexibility and prevent injury.
9. Wrist Extension Stretch
9.9 mSCORESWAPPED 8 TIMESWrist Extension Stretch is a flexibility exercise that targets the wrist and forearm muscles. This stretch can improve range of motion and help prevent injuries commonly associated with tight wrists. It's a great addition to your warm-up or cool-down routine, particularly beneficial for anyone performing a lot of pushing or gripping exercises.
10. Downward Dog
8.4 mSCORESWAPPED 8 TIMESDownward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.