Your neck muscles function to extend your head backward, flex your head forward and side to side, and rotate your neck to either side. However, Dr. John Greenfield of the Center for Orthopedic and Sports Excellence does not recommend performing resistance exercises through these ranges of motion because such exercises could cause neck pain. Instead, Greenfield suggests performing isometric neck strengthening exercises--resistance exercises performed without moving your head. These exercises do not require you to use any equipment and can be done at home.
Neck Rolls
Do neck rolls to warm-up for isometric exercises. Neck rolls will lightly stretch all of your neck muscles. To perform the exercise, flex your head forward. Then roll your head to the left; then roll your head backward so you are looking upward. Roll your head to the right; finally, roll your head forward so your chin moves toward your chest. Repeat several times, and then go in the opposite direction.
Isometric Extension
As its name suggests, isometric extension strengthens the muscles that extend your head backward so you can look upward. To perform the exercise, look straight ahead and hold your hands behind your head. Then press your head into your hands, but resist with your hands so your head does not move. Gradually increase the pressure through a five-count and then relax.
Isometric Forward Flexion
Isometric forward flexion exercises the muscles that flex your head forward so your chin moves toward your chest. To do the exercise, hold your hands against your forehead and press your head into them, but resist with your hands so your head does not move. Like isometric extension, gradually increase the pressure for five counts and then relax.
Isometric Lateral Flexion
Isometric lateral flexion works the muscles that move your head from side to side so your ears move toward your shoulders. To perform isometric lateral flexion, place your left hand against your head above your left ear. Then try to move your left ear toward your left shoulder, but resist with your left hand so your head does not move. Gradually increase the resistance for five counts before relaxing and repeating the exercise on your right side.
Isometric Rotation
Isometric rotation strengthens the muscles that turn your head so your chin moves over either shoulder. You likely use these muscles often to look to the left or right away from your body. To perform the exercise, first place your left hand against your left cheek and temple. Then attempt to rotate your head to the left, but resist with your hand so your head remains still. After five counts, relax and switch sides.
Member Comments