Neck pain? Try this isometric routine to increase strength with minimal joint movement

Check my other post about a basic summary as to why isometric exercises are beneficial for rehabilitation and general strengthening.

Exercise 1: Supine Neck Extension Isometric Hold

1. Lie down on your back on a comfortable surface such as a yoga mat.
2. Place the back of your head slightly on a slightly elevated surface, a book or two is ideal. Essentially to create a neutral spine.
3. Gently push your head backward into the support or whatever surface you are on.
4. Hold this position for 10 to 15 seconds, focusing on engaging your posterior neck muscles.
5. Relax and repeat for 3 to 4 sets.

Exercise 2: Supine Neck Flexion Isometric Hold

1. Continue lying down on your back with your hands on your forehead.
2. Apply pressure with your hands as you push your head forward, resisting the movement. The ideal movement adds a chin tuck into the flexion movement. Using the deep flexors of your cervical spine.Imagine you are multiplying your one chin by two (making a double chin)
3. Hold this position for 10 to 15 seconds, keeping the muscles in the anterior part of your neck activated.
4. Relax and repeat for 3 to 4 sets.

Exercise 3: Side lying Neck Lateral Isometric Hold

1. Lie down on one side, this can get a little uncomfortable for some people due to the pressure into the shoulder. Do you best to achieve this position. (alternatively you may lay on your back and resist lateral flexion by using your hand pressing on the side of your head and resisting that movement)
2. Slowly bend your head to the right or left. Depending which side you started on, aiming to touch your right ear to the support under your ear.
3. Hold this position for 10 to 15 seconds, feeling the muscles on the right side of your neck working.
4. Relax and switch sides, repeating the exercise for the left side.
5. Repeat for 3 to 4 sets on each side.

Exercise 4: Supine Neck Rotation Isometric Hold

1. Continue lying down on your side with your arms relaxed.
2. Slowly turn your head to the right, aiming to touch your right cheek to the support.
3. Hold this position for 10 to 15 seconds, feeling the muscles on the right side of your neck engaging.
4. Relax and switch sides, repeating the exercise for the left side.
5. Repeat for 3 to 4 sets on each side.

If you have chronic neck pain, issues within the segments of your cervical spine. Isometrics can be a great way to strengthen without irritating the tissues. If you are in the Calgary area and want some more information or are experiencing pain beyond what stretching or exercise can help with please contact me!