Isometric Cervical Exercises - FRONT VIEW
Exercise Steps
Step 1: Starting position
ID: STEP_1_STARTING_POSITION
Description:
Sit or stand upright with your back straight and shoulders relaxed Keep your head in neutral position - eyes looking straight ahead, chin parallel to the ground Maintain your neck in a neutral alignment - avoid tilting, rotating, or flexing your head
Time: 20.0%
Step 2: Right side - execution
ID: STEP_2_RIGHT_SIDE__EXECUTION
Description:
Raise your right arm up toward your head Place your right palm firmly against the right side of your head, just above your ear Position your hand so it covers the temple and upper lateral area of your head Keep your elbow bent at approximately 90 degrees - Head Movement: Gently turn/tilt your head to the RIGHT, pushing it into your hand Apply steady, controlled pressure Push only as hard as you can comfortably control without causing pain or discomfort - Hand Resistance: Apply equal and opposite pressure with your hand to prevent any actual head movement Your hand acts as an immovable barrier Match the force from your head - neither your head nor hand should move
Time: 50.0%
Step 3: Back to starting position
ID: STEP_3_BACK_TO_STARTING_POSITION
Description:
Sit or stand upright with your back straight and shoulders relaxed Keep your head in neutral position - eyes looking straight ahead, chin parallel to the ground Maintain your neck in a neutral alignment - avoid tilting, rotating, or flexing your head
Time: 80.0%
Step 4: Left side - execution
ID: STEP_4_LEFT_SIDE__EXECUTION
Description:
Raise your left arm up toward your head Place your left palm firmly against the right side of your head, just above your ear Position your hand so it covers the temple and upper lateral area of your head Keep your elbow bent at approximately 90 degrees - Head Movement: Gently turn/tilt your head to the LEFT, pushing it into your hand Apply steady, controlled pressure Push only as hard as you can comfortably control without causing pain or discomfort - Hand Resistance: Apply equal and opposite pressure with your hand to prevent any actual head movement Your hand acts as an immovable barrier Match the force from your head - neither your head nor hand should move
Time: 100.0%
Basic Information
Exercise ID(s):
09049015-6d72-48bd-9d0e-1e1f3344d75e
Total Steps: 4
Config File:
09049015-6d72-48bd-9d0e-1e1f3344d75e.yaml
Evaluation Thresholds
Key Landmarks
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6
8
10
12
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