4 Isometric Exercises for Neck Pain– 2020
(1) Prone Chin Tuck pull head back: forehead on hands, press hands, shoulders down, core on, glutes squeezed
(2) Standing Chin Tuck push head back: foam pad on back of head; press against wall
(3) Anti-Lateral Flexion: kneeling split squat; band sideways from head to post
(4) Supine Chin Tuck: place small ball under chin; lift head off floor
Exercises for Sore and Weak Necks – 2018
(1) Supine Chin Tuck
(2) Prone Chin Tuck pull head back
(3) All 4’s pull head back: hold band with hands & loop around back of head
(4) Isometric Hand Resistance: hands on (a) forehead (b) back of head (c) both sides of head (d) anti rotation