Exercise
Four-Way Neck Isometrics
Press your head against your own hand in four directions and hold - that's it. A stronger neck resists the forward-head slump from laptops and phones, and it takes two minutes at your desk with nobody the wiser.
BeginnerNo equipment~3 min
Demonstration
Sets
2-3
Reps
10s hold each direction
Rest
30s between rounds
How to do it
- 1
Sit or stand tall with your chin level.
- 2
Place your palm on your forehead and push your head forward into it while your hand resists - the head shouldn't move.
- 3
Hold for 10 seconds at about 50-70% effort, then relax.
- 4
Move your hand to the back of your head and push backward into it for 10 seconds.
- 5
Repeat with your hand on the right side of your head, then the left.
- 6
That's one round - all four directions.
Common mistakes
- Pushing so hard it causes strain - moderate steady effort wins
- Letting the head actually move instead of holding an isometric
- Holding the breath during the pushes
Dad tips
- Do a round during your first coffee - it pairs well with a boring email.