1. Find Your Neck
Reach behind your head and rest your hand on the back of your neck. Say, "Hello" to your neck. It has an important job to do--support your head. The muscles of the neck rotate and flex the neck backwards and forwards as well as side to side. When you turn your head, your neck muscles do all the work to support your head. If the neck is not primed or exercised properly, the movement of the neck becomes achy and stiff. A strong neck can save your life and keep you exercising well in to your golden years. Four muscles of the neck help keep your head on straight. The rotator muscles keep the head moving from side to side, and help you look over your shoulder when your drive your car. The flexor muscles keep the head moving up and down, so the chin touches the chest. The lateral flexor muscles keep the head tilting from side to side, ear to shoulder. The extensor muscles keep the head tilting backward, so you can see the beautiful sky.
2. No Achy or Stiff Neck
Most people realize they have neck muscles when the area becomes stiff and aches from sitting at their desk all day. Working the neck muscles as part of a physical fitness routine through training and stretching improves the overall neck area, preventing stiffness and aches. Not to mention a fit neck improves your appearance as well as helps avoid injury from overuse. A towel used in exercising your neck is your best bet to effectively isolate the muscles' movement. A medium towel folded up length-wise with a two-inch width works best. Stand comfortable with your feet apart about the width of your shoulders. Lean forward a little, drape the towel behind your head and grab each end of the towel with your hands. Create a resistance with the towel and hands as you slightly move your head upward and downward. Perform this exercise in three sets, 10 to 12 times. Breathe throughout the exercise while you relax for two minutes between each set.
3. Get a Little Neck Help From a Friend
You need to exercise your neck--but not as much as you exercise the rest of your body--just enough to keep it up to par. Neck exercises don't need to be extreme, just effective muscle training to keep the neck in shape and avoid injury. Ask your partner to help you with this towel exercise. Start by grabbing a medium sized towel and fold it length-wise several times until you have a two-inch width. Sit on a sturdy chair or bench; lay the towel over the center of your forehead. With your partner standing from behind have him hold each end of the towel applying even tension during the exercise. Gradually push your head against the towel moving forward as you try to touch your chin to your chest. If you don't reach your chin at first, don't worry, you get better as you do the exercise. Perform the exercise in three sets at 12 to 15 repetitions, two to three times a week.
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