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Exercise handout — move better, feel better.
Neck Isometric in All 6 Directions
Complete isometric strengthening covering flexion, extension, side bend (both sides), and rotation (both sides).
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
chair
Home Options
- chair
No equipment? Try: Towel for hands-free version
Dosage
3
Sets
1
Reps / Time
45 sec
Rest
Hold 5-10 seconds each direction
Tempo
Step-by-Step Guide
Set up
- Sit in sturdy chair with good posture
- Have both hands available
- Complete one direction at a time
Step 1 of 6
Flexion: Hand on forehead, push forward
Step 2 of 6
Extension: Hands behind head, push back
Step 3 of 6
Right side bend: Hand on right temple, push right
Step 4 of 6
Left side bend: Hand on left temple, push left
Step 5 of 6
Right rotation: Hand on right side, try to turn right
Step 6 of 6
Left rotation: Hand on left side, try to turn left
Breathing
- Breathe normally during holds
- Do not hold breath
Form Cues
- No movement occurs
- 20-30% effort
- Breathe during holds
- Complete all 6
Common Mistakes to Avoid
- Head actually moving
- Pushing too hard
- Skipping directions
- Unequal effort
Safety Information
No pain during holds. Skip extension if causes symptoms.
Progressions
Longer holds (20-30 sec). Increase to 50% effort.
Regressions
Shorter holds. Less effort.
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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.