Neck & jaw
Four-Way Neck Isometrics
Give the neck honest, light resistance after the nod has taught it to be a neck again — not a breathing muscle.
5s × 3 in each direction
None
Form stills · coming
Why we use it
Tiny nods teach control. Light pushes into your hand build strength. You need both — not heavier shrugs.
Start here
Sit tall, ribs stacked. One hand on the forehead, then temple, then back of the head. Push into the hand without the head actually moving.
How to
- 1Sit tall. Hand on the forehead. Push into the hand without the head moving. Five seconds.
- 2Repeat at each temple, then the back of the head.
- 3The chest stays quiet. If the jaw clenches, push lighter.
Feel for
Head meeting the hand with no travel. Jaw soft. Upper shoulders quiet.
Breathing
Breathe through the five seconds. Holding the breath means you pushed too hard.
Do this
- — Meet the hand. Do not win. The head stays still.
- — Jaw unclenched. Tongue on the roof of the mouth.
- — Five seconds. Rest. Next direction. The chest does not join.
Common mistakes
- — Pushing so hard the jaw or upper shoulders take over.
- — Letting the head actually travel.
Regression · Progression
Easier: Lighter pressure, 3-second holds. Skip the push backward if it bothers you.
Harder: Seated nod into a towel, then the four-way at 8 seconds.