The muscles of your neck function to move your head backward, forward, side-to-side and to rotate your head. Strengthening these muscles can help prevent and treat neck pain which, according to the Mayo Clinic, is an extremely common condition caused by poor posture and general wear. You can perform various exercises using manual resistance--using your hands--to strengthen your neck muscles.
Static Extension
Static extension strengthens the muscles on your neck that move your head backward so you are looking upward. To perform the exercise, first stand or sit upright with your head in a neutral position and place your hands behind your head. Then push into your head with your hands and resist with your neck muscles so your head does not move. Hold for five seconds or more, and then relax.
Static Flexion
Static flexion works on your neck flexor muscles--those that move your head forward so your chin moves toward your chest. Like static extension, to prepare for static flexion, hold your head in a neutral position, but place your hands against your forehead instead of behind your head. Then, to perform the exercise, press your hands into your head and resist with your neck flexors so your head does not move. Hold for at least five seconds before relaxing.
Static Lateral Flexion
Static lateral flexion exercises the muscles that flex your neck from side to side--ear to shoulder. To perform the exercise, from the same starting position and static extension and static flexion, press into either side of your head with your hand on the same side. Then resist the force applied by your hand with your neck muscles so your head remains still. Hold for at least five seconds and then repeat on the opposite side.
Static Rotation
Static rotation strengthens the muscles that rotate your head to either side so your chin moves over your shoulder. To prepare for the exercise, look forward and place your right hand over your right cheek and temple. Then, to perform static rotation, try to turn your head to the left by pushing with your right hand, but resist with your neck muscles so your head remains steady. After holding for five seconds or more, repeat the exercise with your left hand against the left side of your head.
Range of Motion Exercises
Each of the exercises mentioned above can be performed with less manual resistance to allow your head to move through functional ranges of motion. For example, you can perform a flexion exercise by pushing into your forehead and allowing your head to move backward through slight resistance from your neck muscles throughout the movement.
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