Your neck muscles bend your neck to the side, forward and backward as well as rotate your neck. Safe ways to strengthen these muscles include using only the weight of your head or using only the resistance of your hand to press against to work your neck muscles. You can also use a light resistance band to press against to strengthen your neck without risking injury from heavy weights.
Chin Tucks
These are the gentlest of the neck exercises because no actual resistance is used. The chin tuck strengthens the muscles that retract your neck and hold it in its proper place, which is in line with your spine. Simply pull your head back while keeping your chin parallel to the floor and hold it for three seconds.
Isometric Neck Exercises
Use resistance from your hand to strengthen your neck isometrically. The hand gives you a surface to press against to work your extensors, flexors and lateral flexor muscles. Place your palm on your forehead, and press with equal force so your head doesn't move. This is how isometrics works. Your muscles contract without moving. Next, place your palm on the back of your head and press against it. Use your palm against each side of your head, and press there, too, to work the neck's lateral flexor muscles. Sit up straight or stand up tall while doing these exercises to use correct posture, and look straight ahead. The chin is level during all of these isometric exercises.
Chin Tuck Resistance Band Exercise
A flat resistance band can be used to work your neck muscles, too. These exercises are also done isometrically with the band offering resistance instead of your hand. Work a chin tuck exercise with a resistance band by sitting up straight and wrapping the looped end of a band around the back of your head. Hold the ends of the band in your hands with your elbows bent at 90 degrees in front of your body. Your hands should be in front of the center of your forehead. Then, simultaneously press backwards with your head as you extend your arms straight in front of you at face level. Keep your head in place as you resist the band.
Lateral Resistance Band Exercise
The lateral bend exercise is similar to the band chin tuck, but the middle of the band is wrapped around one side of your head. Begin sitting up straight with the band wrapped around the right side of your head. Hold the ends of the band with your left arm on the left side of your head. The arm begins bent at a 90-degree angle with your elbow at shoulder height and your forearm pointing toward the ceiling. Then, extend your left arm straight at shoulder height, and keep your head from moving. This uses the muscles on the right side of your neck. Repeat by wrapping the band around the left side of your head and extending your right arm to the side.
References
- Physio Advisor.com: Neck Strengthening - Basic Exercises
- Thera-Band Instruction Manual Volume 4: The Hygenic Corporation: 2006
Member Comments