How to do a Posterior Isometric Neck
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 128,755
- Popularity Rank
- 606th
- Difficulty
- Beginner
- Equipment Required
- Bodyweight-only
Workouts with Posterior Isometric Neck
Target muscles worked
Instructions for Proper Form
Posterior 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.
- Stand upright with your feet at shoulder-width apart and clasp your hands behind your head.
- Maintain a neutral neck alignment and keep your hands stationary as you press the back of your head into your hands.
- Hold for an allotted time.
Alternatives & Variations to Posterior Isometric Neck
1. Head Tilt
7.9 mSCORESWAPPED 220 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 220 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 153 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 62 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. Anterior Isometric Neck
29.6 mSCORESWAPPED 28 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
6. Lateral Isometric Neck
55.7 mSCORESWAPPED 13 TIMESLateral 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.
- Beginner
- Neck
7. Seated Forward Bend
12.2 mSCORESWAPPED 11 TIMESSeated Forward Bend is a flexibility and mobility exercise that primarily targets the hamstrings and lower back. By sitting with your legs extended and bending forward to reach your toes, you effectively stretch the posterior chain. This exercise helps improve your range of motion and can aid in relieving tension in the lower back. It's a great addition to your cooldown routine to enhance flexibility.
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. Cat Cow
4.3 mSCORESWAPPED 10 TIMESCat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.
10. Child's Pose
3.7 mSCORESWAPPED 9 TIMESChild's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.