Cervical Isometric Exercises for Neck Pain
1. Resisted Neck Flexion - Bend your neck slightly forward and put your hand on your forehead. Try to bend your head forward while pushing back with your hand
2. Resisted Neck Extension - Keep neck straight and put your hands behind your head. Try to push your head backward while pushing forward with your hand
3. Side Bending - Keep your head straight and your chin level. Put your right hand on right side of your head. Try to bring your head close to your right shoulder while resisting the same with right hand. Repeat the same for the left side
4. Rotations - Keep your head straight and your right hand on right side of your face. Try to turn the neck to right side ( as in looking to your right side) while resisting this motion with your hand. Repeat the same for Left side
**if the neck pain is due to some fracture or injury to cervical spine, please consult a doctor before starting exercises