00:00Hey everyone, welcome back to mobile physiotherapy. If you're dealing with neck tension, poor posture,
00:06or just want to build neck strength safely, today's video is for you. We're going through
00:10three simple isometric neck exercises you can do anywhere, no equipment needed. These are gentle
00:16but powerful for improving neck stability and reducing discomfort. Isometric neck flexion.
00:21Let's start with neck flexion. This works the muscles at the front of your neck. Sit or stand
00:25tall. Place your palm on your forehead. Gently press your head forward while resisting the
00:31movement with your hand. Your head shouldn't move. Hold for 5 to 10 seconds. Relax. Repeat that 3 to 5
00:40times. Isometric neck extension. Next up, neck extension. This targets the muscles at the back
00:47of your neck. Place your hand at the back of your head. Try to push backward, but don't let your
00:53head
00:53move. Just resist the pressure. Hold for 5 to 10 seconds, then relax. Do 3 to 5 reps. Isometric
01:01side flexion. Last one, side flexion. This helps with side-to-side stability. Place your hand on the
01:08side of your head, above your ear. Try to bend your head sideways into your hand. Again, don't let it
01:15move. Just resist. Hold for 5 to 10 seconds on each side. Repeat 3 to 5 times. That's it. Short,
01:23simple, and super effective. Do these daily to improve neck support, reduce tension, and help
01:29your posture. Hit that bell so you never miss a video. Thanks for watching. See you in the next one.
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