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Exercise handout — move better, feel better.
Neck Isometric Flexion (Hand on Forehead)
Strengthen the front neck muscles without movement. Place hand on forehead and push gently without moving your head.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
Home Options
- table or counter
No equipment? Try: Towel around head
Dosage
3
Sets
5
Reps / Time
30 sec
Rest
Hold 5-10 seconds
Tempo
Step-by-Step Guide
Set up
- Sit or stand with good posture
- Place palm flat on your forehead
- Elbow can rest on desk or table
Step 1 of 5
Gently push your forehead into your hand
Step 2 of 5
Use about 20-30% of your strength
Step 3 of 5
Your head should not move
Step 4 of 5
Hold for 5-10 seconds
Step 5 of 5
Relax and repeat
Breathing
- Breathe normally during hold
- Do not hold breath
Form Cues
- No head movement
- Gentle pressure only
- Breathe normally
- Jaw stays relaxed
Common Mistakes to Avoid
- Pushing too hard
- Moving the head
- Holding breath
- Tensing jaw
Safety Information
Do not push hard enough to cause pain. Stop if headache develops.
Progressions
Increase hold to 20-30 seconds. Increase effort to 50%.
Regressions
Reduce pressure. Shorter holds.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.