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Neck · Strengthening

Isometric neck strengthening with ball

Isometric cervical strengthening with ball, 3 sets, 10 seconds of pressure in each direction (forward, backward, left, right)

Illustration of the Isometric neck strengthening with ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds of pressure in each direction (forward, backward, left, right)

Description: Place a small ball or soft ball against your head in a sitting or standing position. Apply an isometric pressure by gently pushing your head against the ball in each direction without moving the neck.

Tips: Keep your back straight and shoulders relaxed. Do not force too much to avoid any pain. Breathe normally during the exercise.

Progression: Gradually increase the pressure duration up to 15 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
ballon
Starting position
Seated or standing, head in neutral position, ball placed against the head
Clinical goal
Strengthen neck muscles to improve cervical stability
Also known as
neck strengthening with ball, cervical isometric exercise, ball pressure cervical 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.