Adiletix - Neck Isometric Hold - Step-by-Step Guide

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Neck Isometric Hold

1 - Sit or stand upright with your spine neutral and shoulders relaxed.
2 - Place your palm flat against one side of your head (temple area) or forehead, depending on the direction of resistance desired.
3 - Push your head gently into your hand while simultaneously resisting with your hand so that no movement occurs — this is the isometric contraction.
4 - Hold the contraction for the desired duration (typically 5–10 seconds), breathing steadily throughout.
5 - Release the tension slowly and in a controlled manner before switching to the opposite direction (front, back, left, right).
6 - Perform all directions for a complete neck isometric routine, ensuring equal time on each side.
7 - Rest briefly between holds and repeat for the desired number of sets.

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