1. Seated Lateral Flexion Exercise
Neck lateral flexions are an excellent exercise that you can perform anywhere, anytime. This exercise strengthens the neck muscle through resistance training. The easiest way to do neck lateral flexion is from the comfort of your chair. Before you start, be sure that you have the proper posture: plant your back firmly against the back of the chair and pull your shoulders back. Then, place your right palm against the right side of your head. Next, try to touch the right ear to the right shoulder while using your hand to provide resistance pressure. As you slowly allow the ear and shoulder to make contact, hold this contact for a couple of seconds, and then return your head to the upright position. Use your other hand to grasp the arm of the chair if you need the leverage. Repeat this exercise on the left side and alternate three or more times.
2. Standing Lateral Flexion
You can also do the neck lateral flexion exercise from the standing position. The mechanics are the same as when you're sitting; the difference is in the body placement. To do the standing neck lateral flexion exercise, you should stand with your feet together and your back against a wall, then complete the steps described above. Again, make sure your posture is straight and press your back straight against the wall. You do not have to stand against a wall to perform the standing lateral flexion, but it does help you maintain proper posture.
3. Weighted Exercise
If you want to add more resistance to the neck lateral flexion exercise, use a free weight plate and towel to provide extra resistance. Place the weight plate, generally the size of your head, on the towel. Now, lay down on your side on a weight bench. Grab the weight plate and place it on one the side of your head, with towel between your head and the plate. Put the other arm on the floor for balance and perform the neck lateral flexion with the weight plate providing extra resistance. Turn over to exercise the muscles on the opposite side of your neck. Be sure the towel has sufficient padding to cushion the weight plate against your head.
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