Neck Isometric — Flexion
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Sit or stand tall, spine neutral. Place one or both hands on your forehead. Press the head FORWARD into the hands — maximum isometric force. Hands resist — no movement occurs. Hold for the time prescribed on the workout card. Release and repeat for the prescribed number of sets. Progress by increasing hold duration before increasing force.
Why It Works
The deep neck flexors (longus colli, longus capitis) are the most important concussion-mitigating muscles — they pre-tense before impact and reduce the head's free rotational acceleration. Most hockey players have chronically weak flexors from the forward-head skating posture, leaving them more vulnerable to head injuries. Isometric flexion directly targets these muscles and is the fastest way to build protective neck stiffness.
Hockey Transfer
Neck strength is a modifiable concussion risk factor. This is THE most-skipped hockey prehab exercise. Cheap weekly insurance. Most hockey players ignore neck work until they get hit. Don't wait.
Coaching Cues
- "Lie on back. Lift head 1 inch off floor and hold under tension. Or push palm against forehead — push back against your hand. Hold for the time prescribed on the workout card."
Common Mistakes
Jutting the chin forward — keep the chin slightly tucked throughout. Holding the breath — breathe steadily during the hold. Skipping this in favour of extension only — all four directions equally important. Too aggressive too soon — neck training must be progressive.
Progression / Regression
Weighted flexion with a neck harness — progressive overload for serious neck development.
Very light fingertip pressure holds — start minimal and build over weeks.
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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