Isometric Neck Extension

Body region

• Neck
• Back

Muscles

Main

• Splenius Capitis
• Splenius Cervicis
• Semispinalis

Helps

• Levator Scapulae
• Trapezius
• Erector Spinae

Holds

• Sternocleidomastoid
• Longus Colli

Technique

1. Sit or stand tall with the shoulders relaxed and interlace the fingers behind your head.
2. Push the head back into the hands while the hands resist, so the head does not move.
3. Build the pressure gradually over two to three seconds to a moderate effort.
4. Hold for 5 to 10 seconds while breathing normally.
5. Release slowly and rest before the next hold.

Cues

• Use moderate effort, never a maximal push.
• Keep the chin slightly tucked and the head still.
• Breathe throughout.

Common mistakes

• Pushing too hard or jerking into the hands.
• Holding the breath.
• Letting the head tilt back.
• Shrugging the shoulders.

Alternatives

• Plate Neck Extension
• Cable Neck Extension
• Neck Flexion Isometric