The focus of this exercise is to develop isometric neck strength by working the neck muscle from anterior posterior and lateral directions in order to prepare for this exercise sit on a bench or kneel on the floor maintaining good posture. To perform the exercise raise one hand to the side of the head contract the lateral neck muscles putting the head against the hand using the hand to resist the force hold for 5 to 10 seconds move the hand. So pressure can be applied from the front back and other side of the head. focus on maintaining correct head position throughout the chin should be actively tucked in towards the chest throughout as demonstrated remember neutral head position. apply gentle pressure work against the hand A version of this exercise can be performed using bands in order to create variable resistance a partner should wrap an elastic band around the forehead of the athlete as demonstrated to perform this exercise. The partner should gently pull against the band requiring the athlete to resist against this Force by Contracting the muscles of the neck a progression to this would be for the athlete to contract the neck muscles and gently pull against the band while the partner resist the force the partner should pull or resist for two seconds. perform the exercise from the front back and sides of the head focus on maintaining correct head position throughout the chin should be actively tucked in towards the chest as demonstrated. Remember neutral head position resist external pull from partner. Keep chin tucked in.