Through resistance, these cervical isometrics exercises use muscle contraction to strengthen and tone your neck muscles. The resistance is your own body.
There are four steps in cervical isometrics. Each step requires that you start by sitting comfortably in a chair.
For the first step, using light pressure with your fingertips, press your right temple as you try to rotate your head to the right. Hold this three seconds, and relax. Repeat on your left side. There should be a slight resistance in this exercise. It’s as if you’re trying to turn your head, but the pressure from your fingertips is keeping you from really moving.
For the second step, using light pressure with your fingertips, press the spot just above your right ear. Now you are going to try to tilt your head toward the right shoulder, but again your hands are not letting you move. This is just slight resistance, and there should be no pain. Hold this for three to five seconds, relax and then repeat on your left side.
For the third step, using light pressure with the fingertips of both hands, you are holding your hands on your forehead while pressing your head forward. There is no real movement. Hold this three to five seconds and relax. You should feel slight resistance but no pain.
For the fourth step, using light pressure again with the fingertips of both hands, press the middle of the back of your head and move back into the resistance of your hands but with is no real movement of your head. Hold this three to five seconds. Again, you should notice slight resistance but no pain.
Remember, you shouldn’t move your head or round your back during these exercises.
Repeat each of these cervical isometric exercises three to five times. You should do these exercises one to three times per day.
The Laser Spine Institute Exercise Video Series, including all functional activities, post-surgical exercises and descriptions were designed specifically for Laser Spine Institute patients only. If you have not been prescribed these exercises, you should contact your physician before starting this or any exercise program. Exercise is not without its risks, and this or any other exercise program may result in injury. Risks include, but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting and disorders of heart beat. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult your surgeon's liaison or physician.