Exercises: Neck IsometricsMan sitting in chair with back straight and hands on lap.

To start, sit in a chair with your feet flat on the floor. Your weight should be slightly forward so that you’re balanced evenly on your buttocks. Relax your shoulders and keep your head level. Using a chair with arms may help you keep your balance.

  1. Press your palm against your forehead. Resist with your neck muscles. Hold for 10 seconds. Relax. Repeat 5 times.

  2. Do the exercise again, pressing on the side of your head. Repeat 5 times. Switch sides.

  3. Do the exercise again, pressing on the back of your head. Repeat 5 times.

Man pushing against head with one hand on forehead. Arrows show him resisting push.

Man pushing against side of head with one hand. Arrows show him resisting push.

Man pushing against back of head with hand. Arrows show him resisting push.

For your safety, check with your healthcare provider before starting an exercise program.