Neck Backward Tilt Isometric Exercise - Extension

This is a three-stage exercise. Sit comfortably in an upright position. Your head is erect. First, place your right (or left) hand on the back of your head. Using your hand to provide gentle continuous resistance, try to tilt your head backward. Imagine you're trying to touch your head to your shoulder blades. Make sure you're only using your neck muscles. Don't tilt your whole body.

You'll feel your neck muscles contracting. This is an isometric exercise, so you're not really going anywhere. Apply continuous muscular contraction and continuous gentle resistance for 6 seconds and gently relax and return to the starting position.

Next, begin by tilting your head backward, to about halfway of your pain-free range of motion. Place your hand on the back of your head. Apply gentle continuous resistance as you try to tilt your head backward. Apply continuous muscular contraction and continuous gentle resistance for 6 seconds. Gently relax and return to the starting position.

Next, tilt your head backward, reaching your full pain-free range of motion. Repeat the isometric exercise as before for 6 seconds. Gently relax and return to the starting position.