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Talk with your doctor or physical therapist if you have questions about how to do these or any other exercises. Hold for about 6 seconds, rest for up to 10 seconds, then repeat.
![cervical isometric exercises cervical isometric exercises](https://i.ytimg.com/vi/jly4Mp1yLvE/maxresdefault.jpg)
Press firmly, but not quite as hard as you can. Press your hands against your forehead at the same time you press your head against your hands. To exercise muscles at the front of the neck, put the heels of both hands against your forehead just above your eyebrows.Press your hands against your head at the same time you press your head straight back against your hands. To exercise muscles at the back of the neck and upper back, lace your fingers or put one hand over the other and place your hands at the back of your head.To exercise muscles at the left side of the neck, do the same steps as in the exercise above, but press your left hand against the left side of your head.
![cervical isometric exercises cervical isometric exercises](https://i.pinimg.com/474x/2e/17/36/2e1736afed6aa6f4ed9dc1035a80af65.jpg)
You should feel the muscles at the side of your neck tighten, but your head should not move to either side. As you press against the side of your head with your hand, also press your head back against your hand.