A neck banded hold is a resistance training exercise that targets the muscles in the neck and upper back. To perform this exercise, start by standing with your feet shoulder-width apart and a resistance band wrapped around your head, just above your ears. 

Attach the resistance band to an object that will not move when force is exerted against it, i.e. pole, door frame, barbell resting on rack. From there create distance from attachment point and your body so that there is tension in the band. Once sufficient tension is in band get into a mini squat stance and tilt head to side. Hold this position for a moment before slowly returning to the starting position. This completes one repetition of the exercise.

This exercise can be made more challenging by increasing the resistance of the band. In addition to strengthening the muscles in your neck and upper back, the neck banded hold can also help to improve your posture and prevent neck pain. Overall, the neck banded hold is a simple but effective exercise for improving the strength and stability of the muscles in your neck and upper back.