Posterior Isometric Neck
A static strengthening exercise designed to improve neck stability and correct forward head posture by engaging the upper trapezius and deep cervical extensors. You simply press your head backward into your hands against resistance without creating actual movement.
Since neck exercises are often used for pain management or posture correction, the AI's ability to track pain feedback associated with this movement is crucial for preventing strain. By analyzing your hold duration and RPE, the app ensures you are building stability without overexerting sensitive cervical muscles. Additionally, if your HealthKit data shows high stress or poor sleep, the AI can adjust intensity to prevent tension headaches often linked to tight upper traps.
Form Cues
- Sit or stand with a tall, neutral spine
- Tuck your chin slightly to create a 'double chin'
- Press the back of your head gently into your hands
- Keep your eyes looking straight ahead
- Breathe deeply and evenly throughout the hold
- Don't tilt your chin up towards the ceiling
- Don't shrug your shoulders up towards your ears
- Don't let your head push your hands backward
- Don't hold your breath
Common Mistakes
- Extending the neck to look up
- Shrugging shoulders aggressively
- Applying maximal force immediately
- Holding breath during exertion
- Jutting the chin forward
Muscles Worked
This exercise primarily targets the upper trapezius and the deep cervical extensors located at the back of the neck. Strengthening these muscles provides essential support for the cervical spine and helps counteract the forward head posture commonly associated with prolonged screen time.
Primary
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