Take a shoulder-width stance, firm up your torso and let your hands hang loosely down along your body.
From the starting point put one hand to your head and press the palm to the area above your ear. Your elbow points out.Then exert resistance by pressing your head against the hand and vice-versa to develop tension in your neck muscles without visible shrinking of the muscle, meaning without bending your head sideways. Do the motion by pushing the isometric resistance in the required interval to each side of her head.
Make sure your body posture is correct, do not bend your back at the chest or lower back. Avoid involving the upper trapezius muscles by lifting your arms up. Warning – there is a danger of injury with excessive pressure.
Exercise in front of a mirror to make sure you are using the correct stance.
Place your hand to the side of your head. Push your head against the hand but do not move. Keep the pressure for between 10 and 30 seconds, then do the same on the other side of your head.
Do not push too hard especially if you are a beginning with plyometric exercises.