isometric neck exercises

Benefits:
  • Strengthens the neck
  • Improves posture
  • Increases body awareness
Cues:
  • Start by having your upper body in mountain pose (this can be done standing, sitting or kneeling)
  • Ensure that your neck is long and in a neutral position
  • Place your fingers at the side of your head just above your temple
  • Press your fingers into your head and your head against your fingers feeling engagement in the neck
Common Errors:
  • The neck is not in a neutral position
  • The shoulders are shrugged
  • The traps are not relaxed
Modifications:
  • Place less pressure on your head with your finger tips
  • You can change the position of the pose from kneeling to standing or sitting
Cautions:
  • Neck pain
  • Shoulder pain
Alternative Poses:

Anatomy

Lengthening:
Strengthening: