Anterior Isometric Neck
The Anterior Isometric Neck is a static strengthening exercise designed to build stability in the deep neck flexors and correct forward head posture. It involves gently pressing your forehead against resistance without moving your head, creating tension to strengthen the front of the neck safely.
Because the neck is sensitive to overtraining, the AI uses your RPE and duration data to ensure you are stimulating the muscles without straining the cervical spine. By integrating your daily stress levels (HRV) and sleep quality, the app can adjust the hold time or intensity, as high stress often correlates with increased neck tension. It also tracks your recovery to prevent aggravating any existing neck discomfort.
Form Cues
- Keep your spine tall and neutral
- Tuck your chin slightly like making a double chin
- Press your forehead gently into your palm
- Breathe deeply and evenly throughout the hold
- Don't let your head move forward or backward
- Don't shrug your shoulders up toward your ears
- Don't hold your breath
- Don't press with maximum force immediately
Common Mistakes
- Jutting the chin forward
- Rounding the shoulders
- Holding breath
- Moving the head against the hand
Muscles Worked
This exercise primarily targets the sternocleidomastoid and the deep cervical flexors located at the front of the neck. Strengthening these muscles is crucial for stabilizing the head and counteracting the effects of 'tech neck' or prolonged sitting.
Primary
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