# Isometric Neck Extension

URL: https://heatsy.app/ex/neck-extension-isometric

Also known as: Neck Extension Isometric, Neck Extension Hold, Static 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](https://heatsy.app/ex/neck-extension)
- [Cable Neck Extension](https://heatsy.app/ex/cable-neck-extension)
- [Neck Flexion Isometric](https://heatsy.app/ex/neck-flexion-isometric)