Isometric Neck Exercise - Sides

A beginner strength exercise for the neck, with no equipment.

Movement guide

Isometric Neck Exercise - Sides

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusNeck

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Isometric Neck Exercise - Sides demonstrated on the 3D figure

3D demoIsometric Neck Exercise - SidesBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Chin tuck with head lift demonstrated on the 3D figure

3D demoChin tuck with head liftIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.
Now gently push towards the left as you contract the left 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 right hand placed on the right side of your head.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Neck.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Isometric neck holds (four-way) demonstrated on the 3D figure

3D demoIsometric neck holds (four-way)Beginner · No equipment

Isometric Neck Exercise - Front And Back demonstrated on the 3D figure

3D demoIsometric Neck Exercise - Front And BackBeginner · No equipment

Lying chin tuck demonstrated on the 3D figure

3D demoLying chin tuckBeginner · No equipment

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Questions people ask

What muscles does the Isometric Neck Exercise - Sides work?

Mainly the neck.

What equipment do I need for the Isometric Neck Exercise - Sides?

No equipment: your body weight and a little floor space.

Is the Isometric Neck Exercise - Sides good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Chin tuck with head lift.

How do I make the Isometric Neck Exercise - Sides harder?

Progress to the Chin tuck with head lift, or add load, range or slower lowering once your form is solid.