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Isometric Exercise

Isometric exercises involve applying resistance without joint movement to strengthen neck muscles. Exercises include pressing hands against the back of the head or forehead for neck extension and flexion. Side bending involves applying light pressure to the sides of the head while meeting resistance. Shoulder rolls and circular motions help relax neck and upper back muscles, as does the chest expander exercise of lifting arms behind the back. Arm lifts overhead while inhaling and lowering while exhaling further relieve tension and build upper back strength.

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Sam Isaac
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488 views3 pages

Isometric Exercise

Isometric exercises involve applying resistance without joint movement to strengthen neck muscles. Exercises include pressing hands against the back of the head or forehead for neck extension and flexion. Side bending involves applying light pressure to the sides of the head while meeting resistance. Shoulder rolls and circular motions help relax neck and upper back muscles, as does the chest expander exercise of lifting arms behind the back. Arm lifts overhead while inhaling and lowering while exhaling further relieve tension and build upper back strength.

Uploaded by

Sam Isaac
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Isometric exercise:

They help to strengthen the neck muscles. In isometric exercise, there is very little or no joint
movement. In these exercises, the hand provides resistance. It is important to begin these
exercises in an erect position. So, sit up straight and slightly tuck your chin before beginning.

Press It
Neck extension & flexion : Place the palms of your hand against the back of your head
and gently press while resisting with your head. Hold for a count of ten. Repeat with
your palm on your forehead.

Side bending – Sit erect with your head in a neutral position; place your palms above/around
the ear. Apply light pressure with the hand and meet the resistance with the head.

Do an isometric push against your hand to strengthen the neck. Hold your left palm
against the left side of your head (fig.4). Push your left hand against your head while
also pushing your head toward your left hand at about half strength. Hold for 30
seconds. Repeat with your right hand on the right side of the head.
Shoulder Moves

Hunch your shoulders as high as possible, then let them relax completely. Repeat
this movement 5-6 times. Next, roll your shoulders in a backwards circular motion
(lifting shoulders up, squeezing them back, dropping them down and then bringing
them forward again). Repeat this motion 5-6 times, then move your shoulders in a
forward circular motion. All these shoulder movements help to relax the muscles in
your neck and upper back. Many of us hunch our shoulders unconsciously much of
the time. Notice how they feel when they are relaxed and try to keep them this way.
 

Chest Expander

Stand up with your feet close together. Bring your hands behind your back and
interlace your fingers. Tuck your tailbone in, so you don’t arch your low back too
much. As you inhale, lift your hands away from your tailbone. Squeeze your shoulder
blades together and you lift your arms and stay in this position for 3-4 breaths. On
your next exhale, lower your arms back down. This exercise helps strengthen the
muscles in your upper back and relieve tension in your upper back and shoulders.

 
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Arm Lifts
 
Bring your arms straight out in front of you with your palms facing each other. As you
inhale, reach your arms overhead, bringing your arms next to your ears, if you can
do so without any pain. As you exhale, bring your arms back down in front of you.
Repeat 4-8 times. This helps to relieve tension and build strength in the muscles in
the upper back.

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