Isometric Neck Exercise - Front And Back

Isometric Neck Exercise - Front And Back is a isometric strength - resistance to neck flexion and extension exercise involving Sternocleidomastoid, Splenius capitis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Sternocleidomastoid, Splenius capitis
Secondary muscles: Deep neck stabilizers
Exercise type: Isometric strength - resistance to neck flexion and extension

Exercise technique

Posture
Keep your head upright and look forward.
Front contact
Place both palms against your forehead.
Front pressure
Gently resist with your hands as your head attempts to move forward.
Stillness
Breathe normally without changing your neck angle.
Release
Gradually reduce pressure and rest.
Rear contact
Place your hands behind your head and resist its attempt to press backward.
Finish
Release rear pressure slowly while keeping your head neutral.

Key technique points

Use low, gradually applied force.
Do not actually move your head.
Maintain a neutral chin position.
Keep your shoulders relaxed.
Do not hold your breath.
Release pressure if discomfort occurs.

Common mistakes

Moving the head

Do not turn isometric resistance into dynamic neck bending.

Applying sudden force

Do not load abruptly with either your hands or head.

Lifting the chin

Do not meet rear resistance by extending your neck backward.

Holding the breath

Do not perform this light neck work with a breath hold.

Tensing the shoulders

Do not add unnecessary shrugging to neck pressure.

Pressing on the neck

Do not move hand contact from the head onto the sensitive front of the neck.

Frequently asked questions