Neck and Whiplash, Phase 3 · Exercise 1 of 5 NK-3 #1

Band Neck Isometrics

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Build neck strength

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 8 reps each of 4 directions

You needA light elastic band (yellow or red), a doorknob or sturdy anchor

Demonstration video: Neck isometric exercise - MAIC whiplash injury recovery (Motor Accident Insurance Commission (Queensland Government)). Follow the steps on this page if the video differs.

Photos

Band Neck Isometrics: Side push: setup — Side push: setup

Band Neck Isometrics: Side push: hold — Side push: hold

Band Neck Isometrics: Back of head push: setup — Back of head push: setup

Band Neck Isometrics: Back of head push: hold — Back of head push: hold

Band Neck Isometrics: Forehead push: setup — Forehead push: setup

Band Neck Isometrics: Forehead push: hold — Forehead push: hold

Why it helps

Light resistance from a band wakes up your neck muscles in 4 directions without you having to move. This works on strength in a healing neck while your head stays still.

How to do it

Loop the band around a doorknob or sturdy post at head height.
Forehead push: face AWAY from the door so the band sits across your forehead. Step forward so the band is snug. Press your forehead forward into the band without moving your head. Hold 5 seconds. Do 8.
Back of head push: face the door. Loop the band across the back of your head. Step back so the band is snug. Press the back of your head into the band without moving. Hold 5 seconds. Do 8.
Side push (right): turn so your left side faces the door. Loop on the right side of your head. Step away so the band is snug. Press your head into the band. Hold 5 seconds. Do 8.
Side push (left): turn so your right side faces the door. Loop on the left side of your head. Same as right. Hold 5 seconds. Do 8.

Too hard? Try this

Use a lighter band or step closer to the anchor so the band is loose. Hold 3 seconds instead of 5.

Too easy? Try this

Use the next color band up (heavier). Or hold 10 seconds per rep.

Common mistakes

You let your head actually move. (The whole point is to NOT move.)
You grip the band hard with your jaw or shoulders.
You hold your breath.

You should feel

Steady gentle work in your neck muscles.
Your head stays still through the hold.

You should not feel

Sharp pain anywhere.
Your head sliding or jerking.

Stop right away if

Numb or tingly arms or hands.
Dizzy or vision changes during the push.
Sudden severe pain.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program