The muscles of the neck have several functions: flexion (chin to chest); lateral flexion (ear to shoulder); extension (look upward); and rotation (looking side to side). There are several simple isometric--non-shortening and lengthening--exercises for the neck. Each involves using manual resistance (using your hands) to cause the neck muscles to contract continually for a specified period. Perform all of them with good posture and your head upright. The exercises will strengthen the neck muscles to help prevent injuries. Before performing neck strengthening exercises, move your head forward and backward and side to side, and rotate your head to each side to warm-up and lightly stretch the muscles of the neck.
Neck Backward Resistance
The neck backward resistance works the muscles that extend the neck. Place both hands behind your head and push into your head into your hands. Resist this movement with your hands so your head does not move. Hold for at least five seconds before relaxing.
Neck Forward Resistance
The neck forward resistance exercise stresses the neck flexors. Place your hands against your forehead. Try to move your chin to your chest, but resist with your hands so your head does not move. Hold for at least five seconds.
Neck Lateral Resistance
Neck lateral resistance exercises the muscles that flex your neck from side to side. Hold your right hand against the right side of your head just above your ear. Try to push your right ear to your right shoulder, but resist with your hand by contracting your neck muscles. Do not actually allow your head to move. Hold for at least five seconds and then repeat on the opposite side.
Neck Rotational Resistance
Neck rotational resistance works on the muscles that rotate the neck to turn the head. Prepare for the exercise by turning your head to the right as far as is comfortable. Then place your left hand against your left cheek. Try to turn your head back to the center, but resist with your hand so your head does not actually move. Hold for five or more seconds and then repeat on the opposite side.
Range of Motion Exercises
You can do any of these exercises with less manual resistance to allow the neck and head to move through the ranges of motion prevented in the isometric exercises. For example, for neck backward resistance, allow your head to move backward, but resist slightly through the movement.
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