Neck Side Bending Isometric Exercise

This is a three-stage exercise. Sit comfortably in an upright position. Your head is erect. First, place your right hand, fingers pointing upward, on the right side of your face, directly in front of your ear. Using your right hand to provide gentle continuous resistance, try to tilt your head to the right. Imagine you're putting your right ear on your right shoulder.

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 to the right, to about halfway of your pain-free range of motion. Place your right hand, fingers pointing upward, on the right side of your face, directly in front of your ear. Apply gentle continuous resistance as you try to tilt your head to the right. Apply continuous muscular contraction and continuous gentle resistance for 6 seconds and gently relax and return to the starting position.

Next, tilt your head to the right, 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.

You may repeat the three-stage exercise on the left side.