neck focus
Forward Neck Hold
A still, seated hold where your head presses forward into your hand and your hand presses back, so nothing moves. It builds neck strength without moving a sore neck.
Key cue: Press into your hand, hold steady, nothing moves, keep breathing.
Area
neck
Level
beginner
Volume
3 × 10s
Goal
recovery
How to do it
- 1Sit tall with your head level and place your palm flat on your forehead.
- 2Gently push your head forward into your hand while your hand pushes back, so your head does not move.
- 3Build the push up slowly, hold for about 10 seconds and keep breathing.
- 4Ease off gradually, relax for a moment, then repeat.
Easier and harder versions
- Easier
- Press with about a quarter of your effort, and hold for 5 seconds.
- Harder
- Press a little firmer for the full 10 seconds, but never so hard that your head shakes or you hold your breath.
Helps with
Commonly used for:
Neck weaknessDesk-related neck acheNeck stability
Read more
Benefits
- Builds strength at the front of the neck
- No neck movement is needed
- Can be done at a desk
Muscles worked
Strengthening. Strengthens your neck flexors and deep neck muscles.
Neck flexorsDeep neck muscles
Form tips
- Start at about half effort and build over a few days.
- Check in a mirror that your head stays still.
Common mistakes
- Holding your breath.
- Pushing so hard that your head moves or your shoulders shrug.
When to avoid or modify
- Skip it after a recent neck injury, or if it brings on dizziness, headache or pins and needles.
- Keep breathing. Long breath-holds can raise blood pressure, so check with your GP first if you have uncontrolled high blood pressure or a heart condition.
- Stop if it increases your pain.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder