Neck Muscle Strengthening Exercises

Neck strengthening exercises can help alleviate tight, sore muscles due to tension and stress. It is also essential to have strong neck muscles to improve poor posture and other structural issues. Resistance exercises using your own hand strength can help reduce painful symptoms of arthritis in addition to migraine headache pain. Performing front, back and side hand-resistant exercises every day for just a few minutes can result in long-term benefits.

Stretch Before Strength

As with all forms of exercise, it is always a good idea to warm up your muscles before you actively engage them. Sit up tall with your abs engaged and your shoulders pressed down and back. Slowly and gently lower your chin down to your chest. From the down and forward position, slowly move your chin toward your left shoulder, pause and then move your chin across your chest toward your right shoulder, pause and return to center. Hold the forward position for 10 seconds and slowly raise the chin back up to neutral. Roll your shoulders in a circular motion up and back 10 to 20 times and then roll forward 10 to 20 times.

Forward Resistance Exercise

Forward resistance exercises engage the neck flexor muscles that allow the head to move forward and the chin down. To begin, sit up tall, with your shoulders down and spine straight, with head and chin centered between your shoulders. Place both hands on your forehead. Take a breath in, and as you exhale, press your head into your open hands, resisting the head movement forward. Hold this posture for a slow count of five to 10. Pause and repeat for three to four sets.

Backward Resistance Exercise

Backward resistance exercises strengthen the neck extensor muscles located at the base of the cervical spine and the upper back. Sit up tall with spine stacked and shoulders relaxed downward, and place both hands behind your head. Keep your chin in neutral position and press your head back into your hands. Resist the movement and hold the posture for five to 10 counts. Repeat for three to four sets. Remember to exhale throughout the exertion, or resistance, phase of the movement.

Lateral Resistance Exercises

This exercise strengthens the neck muscles that allow your head and neck to move from side to side. Assume the previous posture. Place your right hand just above your right ear. Attempt to push your right ear down toward your right shoulder as you apply resistance with your hand. Hold the pressure for five to 10 seconds. Repeat the exercise on the opposite side.