When thinking about exercising and building the body's muscles, it can be easy to forget about neck muscles. Neck muscles, though, are important--and not just because they hold up the head. According to the University of Iowa Hospitals and Clinics, fatigue and stress shows up early in neck muscles, resulting in pain. Exercises for the neck help to prevent this by increasing the neck's strength and flexibility.
Tilting and Rotating
These exercises help to stretch the neck muscles, which is important in any strength-building program. The tilting exercises are performed by tilting the head in different directions, forward and back and from side to side. For each direction, tilt the head slowly in that direction until you reach a point at which the neck muscles are stretched. You should not go so far as to feel pain. If you're tilting your head back, it should be far enough to look up. Hold that position for about 5 seconds, then slowly return the head to your normal position. For rotating, slowly rotate your head to the left and right so that you're looking over your shoulder. Hold the position for about 5 seconds, then slowly return your head to a normal position.
Side Resistance
This exercise is performed by placing your hand on one side of your head and using your arm as resistance to your attempts to tilt your head in that direction. This is a form of resistance training. Place the palm of your right hand flat against the right side of your head. Try to tilt your head to the right while increasing the pressure exerted by your right hand. Hold the position of pushing against the hand with your head for about 5 seconds, then relax the position. This exercise is then repeated with the left hand, tilting the head to the left. Each exercise should be repeated five to ten times per session with three sessions per day.
Front and Back Resistance
In the same way that the neck muscles are exercised by providing resistance with a hand and pushing the head against it from side to side, neck muscles can be exercised by pushing the head forward and back against hand resistance. Place both hands behind the head when pushing the head back, increasing the resistance offered by the hands. The position should be held for about 5 seconds before relaxing. For forward resistance, both hands should be placed on the forehead. Each exercise should be repeated five to ten times per session with three sessions per day.
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