Breathing
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
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The Isometric Neck Exercise - Front And Back primarily works the neck. It is a strength movement that needs no equipment.
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Movement instructions
With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
Hold for the recommended number of seconds.
Now release the tension slowly.
Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.
Technique guidance
Breathe continuously in a slow, regular rhythm while holding the position. Shorten or stop the hold if you cannot breathe normally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same exercise variation, range of motion and recording method when comparing Isometric Neck Exercise - Front And Back sessions.
Duration and completed sets.
Example: a 30-second set, followed by a 25-second set. Record the time you completed, not the target.
Review duration alongside your notes about the variation and control. Longer is a recorded result, not an instruction to extend every set.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Neck is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the neck using something else.
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
