When we speak of isometric exercises, we\’re referring to those designed to strengthen specific muscles by pitting one muscle or part of the body against another or against an immovable object in a strong but motionless action. This can be used effectively in exercising the neck with these routines:

Isometric Sides: Place your right hand flat on the side of your head. Next, firmly push your head against your right hand. The key to this exercise is to not allow your head to move so as to create and maintain constant tension on your neck muscles. Continue pushing against your right hand for a 10 second count and then switch to the left side and repeat the exercise.

Isometric Front and Back: For the front exercise, place your hands flat on your forehead. Next, firmly push your forehead forward against your hands. The key to this exercise is to not allow your forehead to move forward so as to create and maintain constant tension on your neck muscles. Continue pushing forward for a 10 second count and then relax and switch to the back or rear part of this exercise. For the rear exercise, begin by clasping your hands behind you head. Next, firmly push the back of your head against your hands. The key to this exercise is to not allow your head to move backward so as to create and maintain constant tension on your neck muscles. Continue pushing for 10 seconds and then relax and switch to the front part of this exercise and repeat.

The following stretches can keep your neck muscles flexible and strong. A regular neck exercise program can help relieve stiffness and muscle tension.

Tilt From Front to Back

* Tilt your head slowly back, far enough so you can look up.
* Hold posture for a moment.
* Return slowly to front position.
* Do 5-10 repetitions of this exercise 3 times a day.

Tilt From Side To Side

* Keep your head straight as you slowly tilt it over to the side.
* Don\’t go so far that you touch your ear with your shoulder.
* Hold posture for a moment.
* Return your head to center position.
* Move your head to your opposite shoulder.
* Do 5-10 repetitions of this exercise three times a day.

Rotate Head From Side To Side

* Slowly turn your head as far as you can.
* Hold posture for a moment.
* Return your head to the center.
* Move your head in the opposite direction.
* Do 5-10 repetitions of this exercise 3 times a day.

Side Resistance

* Hold one hand against the side of your head.
* Use your hand to resist the movement as you try to touch your shoulder with your ear.
* Hold this posture for a count of 5.
* Relax and repeat on opposite side.
* Do 5-10 reps of this exercise 3 times a day.