Procaryote
Neck · Strengthening

Cervical Isometric Extension with Ball

Cervical isometric extension with ball, 3 sets, 10 presses of 5 seconds

Illustration of the Cervical Isometric Extension with Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 presses

Duration: 5 seconds per press

Description: Place a ball or a roller against the back of your neck, at the targeted area. Slowly and controlledly press, performing small vertical or horizontal movements while maintaining pressure for 5 seconds.

Tips: Keep your head aligned with your spine and avoid sudden movements. Breathe calmly during the exercise.

Progression: Gradually increase the duration of each press from 5 to 8 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
ball, roller
Starting position
Seated or standing, head aligned, ball or roller in contact with the back of the neck
Clinical goal
Strengthen neck muscles to improve cervical stability
Also known as
cervical strengthening with ball, isometric neck extension, cervical pressure exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.