Your neck muscles function to move and stabilize your head. Stretching and strengthening your neck muscles is important to help prevent injuries. Stretching your neck is as simple as moving your head through various ranges of motion. To strengthen your neck, isometric resistance exercises can be helpful. To perform isometric neck exercises, press your head against an immovable object for about 10 seconds to continually contract your neck muscles. You can perform several neck exercises on a daily basis.
Neck Rolls
Neck rolls stretch your neck through flexion and extension. To perform neck rolls, start by looking forward with your neck in a neutral position. Then repeatedly move your head to the left (left ear to shoulder), back (looking upward), right (right ear to shoulder), forward (looking downward) and left again in a circular motion. After several rotations, do the exercise in the opposite direction.
Neck Rotation
This exercise stretches the muscles that rotate your head. To perform neck rotation, start by looking straight ahead. Next, turn your head to look over your right shoulder, but do not lower or raise your chin. Finally, turn your head the opposite direction so you are looking over your left shoulder. Be careful not to rotate so far that you injure your neck.
Forward Resistance
This exercise strengthens your neck muscles that move your head forward. To prepare for the exercise, get on your hands and knees, look down and have a partner place her hands under your forehead. Then press your head into your partner's hands, but tell your partner to provide enough resistance so your head does not move.
Backward Resistance
As its name suggests, backward resistance exercises your neck muscles that move your head backward, or extend your head. To perform backward resistance, start on your hands and knees and follow the same procedure as forward resistance, but have your partner place his hands behind your head and press your head backward into his hands.
Lateral Resistance
The lateral resistance exercise works your neck muscles that move your head to either side. To perform the exercise, start in the same position as forward resistance, but have your partner place her hands on the side of your head (she can also use the side of her leg). Next, like forward and backward resistance, press your head into your partner, but do not allow her to let your head move. Be sure to do this on both sides.
Rotational Resistance
Rotational resistance provides resistance to your neck muscles that rotate your head to either side. From your hands and knees, look down and turn your head to the left so your chin is in front of your left shoulder; have a partner put his hands under your head on your right cheek and jaw. Then try to turn your head back to the center but tell your partner to resist with his hands. Finally, turn your head to the right to repeat the exercise.
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