The sternocleidomastoid muscles are two-headed muscles that are located on both sides of the anterior neck. According to the book "Anatomy and Physiology" by Elaine Marieb, the simultaneous contraction of both muscles produces flexion, or bending, of the neck. The sternocleidomastoid is assisted with neck flexion by the suprahyoid and infrahyoid muscles. Neck flexion exercises will strengthen and stretch these muscles, thereby shaping a strong, healthy neck.
Isometric Neck Flexion
The isometric neck flexion exercise targets the neck flexors with a static contraction. Stand or sit with your torso erect. Place your palms against your forehead. Take a deep breath in. As you exhale, press your head forward while simultaneously resisting any movement of your head with your hands. Hold the contraction for 10 seconds and then relax for three seconds. Repeat the contraction three times. The goal of this exercise is to prevent any movement in your neck while maintaining a contraction in the front of your neck.
Chin Tucks
Chin tucks improve the endurance and strength of your neck flexors. Lie face up on the floor with your arms and legs relaxed. Take a deep breath in. As you relax, lift your head and take your chin toward your chest and then, with control, lower your head back to the floor. Perform 20 repetitions, rest for one minute and then perform 20 more.
Face-Up Plate Raise
The face-up plate raise exercise will gently strengthen the muscles responsible for neck flexion. Lie face up on an exercise bench with your shoulders placed at the top of the bench so that your neck and head hang over the edge. Place a light weight, 2.5 lbs. or less, on your forehead and hold it in place with your hands. Pull your belly button into your spine and contract your abdominal muscles. Begin with the top of your head facing the floor and then, using only your neck muscles, lift your head up as high as you can. With control, lower your head back to the starting position. Complete three sets of eight to 12 repetitions.
Neck Retraction Stretch
The neck retraction stretch primarily targets the neck flexors. Stand or sit with your torso erect and stabilize your abdominal muscles. Take a deep breath in. As you exhale, tuck your chin slightly and pull your head back as far as possible or until you feel a stretch in the front of your neck. Hold the stretch for 10 to 20 seconds, relax for 10 seconds and then repeat the stretch.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- Shape Fit: Face-Up Plate Raise
- ExRx: Neck Retraction Stretch
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