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Exercise handout — move better, feel better.
Towel Isometrics (Multi-Direction)
Use a towel wrapped around your head for comfortable resistance in all directions. Good alternative to hand isometrics.
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
- towel
No equipment? Try: Resistance band, Yoga strap
Dosage
2
Sets
5
Reps / Time
45 sec
Rest
Hold 5-10 seconds each direction
Tempo
Step-by-Step Guide
Set up
- Fold a towel lengthwise
- Loop it around your head at forehead level
- Hold both ends in front of you
No image for this step. Follow the written instruction.
Step 1 of 5
Pull towel gently forward while pushing head backward
No image for this step. Follow the written instruction.
Step 2 of 5
Hold for 5-10 seconds
No image for this step. Follow the written instruction.
Step 3 of 5
Reposition towel to back of head and push forward
No image for this step. Follow the written instruction.
Step 4 of 5
Then loop around sides for lateral resistance
No image for this step. Follow the written instruction.
Step 5 of 5
Complete all 4 directions
Breathing
- Breathe normally
- Do not hold breath
Form Cues
- Steady tension
- No head movement
- Control the towel
- Breathe normally
Common Mistakes to Avoid
- Towel slipping
- Inconsistent tension
- Moving the head
- Forgetting a direction
Safety Information
Keep tension gentle. Stop if any pain or dizziness.
Progressions
Increase hold to 20 seconds. Increase tension.
Regressions
Less towel tension. 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.