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Exercise handout — move better, feel better.
Neck Isometric Extension (Hand on Back of Head)
Strengthen the back neck muscles without movement. Place hand on back of head and push backward gently without moving.
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
none
Home Options
- bodyweight
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
- Interlock fingers behind your head
- Or use one palm on back of head
Step 1 of 5
Gently push your head backward into your hands
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
- Keep chin level
- Do not look up
Common Mistakes to Avoid
- Looking up while pushing
- Pushing too hard
- Holding breath
- Arching lower back
Safety Information
Avoid if neck extension causes dizziness or headache. Do not push into pain.
Progressions
Increase hold to 20-30 seconds.
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.