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Cervical Isometrics

Published: 10 Oct 2023

cervical isometrics exercise

Cervical isometrics are a form of exercise that help improve strength and mobility and reduce pain.

Cervical means the neck.  Isometrics means to contract a muscle without moving the associated joints.

When there is injury, strain or overload, our brains detect damage.  The response initially is to limit movement (voluntarily or involuntarily) so in the short term injury has a chance to heal.  When movement is restricted, muscles are also switched off and therefore weaken.  Should the strain or overload continue, long term weakness results and joints and muscles get stiff.

It is a common misconception that a strong muscle is tight or vice versa.  Many times a day I see tight muscles that are weak especially in the neck.  Just think how much time most of us spend in front of electronic devices-that’s the sort of strain and constant overload that does the most damage as it never goes away.

To break the cycle getting some strength back to signal to the brain “I can do this” helps the nervous system co-ordinate and facilitate better movement.

The Cervical Isometrics Exercises

  1. Lateral flexion strength.  Hold the palm of a hand to the side of the head.  Apply pressure to the hand but resist enough so that the head doesn’t move.  The action you are trying to achieve is to get the ear down to the shoulder.  The hand is stopping that movement from occurring.  Hold for 10 seconds and then repeat on the opposite side.
  2. Forward flexion strength.  Hold the forehead with both hands.  You are trying to move so the head looks down, chin goes down to chest.  Your hands are again trying to stop that from happening by holding a counteracting force.  Hold for 10 seconds.
  3. The No Money Exercise provides cervical extension and retraction- click here for details

See the attached video for more detailed instructions.  Remember consistency is key to improvement and managing your neck pain and headaches for good.  You can repeat the cervical isometrics daily especially while at the desk, computer or after using a mobile device.