Neck exercise
Isometric Neck Holds
Build neck stiffness in all directions with no equipment at all.
- Equipment
- None
- Sides
- Both sides together
- Positions
- All positions
Setup
Seated or standing, using your own hands to provide resistance. No equipment needed.
How to do it
- Apply force with your hands against your head in each direction while keeping your head completely still - this is isometric, so nothing moves.
- Work six directions: chin to chest, eyes to sky, ear to shoulder each side, and looking over each shoulder.
- Build tension gradually over about two seconds, hold, then release gradually - never jerk into it.
- Hold 10 to 15 seconds per direction, keeping your head neutral, chest up and jaw relaxed.
Coaching cues
- Head neutral, chest up
- Build tension gradually, release gradually
- Nothing moves - it's isometric
Common mistakes
- Jerky onset, which is the mechanism you are trying to protect against
- Shrugging the traps to substitute for the neck
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Strength | Self-resisted | 1 to 3 | 1 per direction | 30 sec |
Related exercises
- Cable Neck IsometricsLoad the neck progressively with a cable and head harness, in four directions.
- Band Neck WorkGet scalable, portable neck loading that a whole squad can actually comply with.
- Face PullBuild posterior shoulder and upper-back health under a heavy contact load.
- Shoulder External RotationStrengthen the rotator cuff for stability in contact.
- Rugby Shoulder Stability CircuitBuild shoulder stability for contact with a fifteen-minute band and ball circuit.
- Back SquatBuild maximal bilateral lower-body strength, the foundation of scrum drive and contact.