The neck has to be strong to hold your head upright all day, and to reduce strain and tension. A variety of shoulder and neck stretches that utilize resistance provide stress relief, mobility and range-of-motion, and engorge the area with oxygen-rich blood. Maintaining good flexibility is important for overall well-being and posture, as well as to relieve tension and tightness in the neck, head and between the shoulder blades, suggests ABC of Fitness.
Neck Press
Relieve tension and tightness in the neck and shoulders by performing a couple of resistance neck exercises throughout the day, suggests the University of Maryland. Stand or sit straight and place your right hand against the right side of the head. Press against your head while you try to lower your head toward your shoulder. You should only be able to move the head an inch or two. Hold the contraction for at least five seconds and then repeat the exercise on the other side.
Isometric Resistance
Strengthen and tone the muscles in the neck by engaging in a variety of isometric resistance exercises on a daily basis. For example, stand or sit, then place the hands behind the head. Press the head backwards, against the hands. You should feel the pull in the muscles near the base of the skull and at the rear of the neck. Then, place the hands on the forehead and try to press your head forward, resisting with the pressure of your hands. You'll feel this exercise variation at the front of the neck. You can repeat this exercise pattern several times throughout the day, suggests Shape Fit.
Upward Facing Neck Resistance
Help strengthen the neck muscles by performing this upward facing neck resistance exercise. Lie down on a bed, with your head hanging over the edge, or on a weight bench, head hanging down over the end, suggests Shape Fit. Place a very light weight of about 1 to 2.5 lbs. on the forehead, padding with a towel if you wish. Hold the weight in place and then lift the head to shoulder level, or as high as you can without using any other muscles other than the neck muscles; then lower. You can also have someone gently press downward against the forehead if you don't have weights, but use slow, steady pressure that provides resistance, though not so much as to strain the neck muscles. This is a slow, steady move that you can repeat between five to 10 times to start.
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