According to the book "Anatomy and Physiology" by Elaine Marieb, neck extension is performed primarily by the splenius capitis and splenius cervicis, which act as a group to extend and hyperextend the neck. The upper fibers of the trapezius muscle also assists in neck extension. Neck extensor exercises will stretch and strengthen these muscles to give you a strong neck and improve your posture.
Isometric Neck Extension
The goal of the isometric neck extension exercise is to maintain a static contraction in the muscles in the back of your neck without allowing your head to move. Stand with your feet hip-width apart, raise your arms above your head, bend your elbows and then clasp your hands behind your head. Pull your belly button into your spine and contract your core. Press your head back into your hands while using your hands to resist any movement of your head. Hold the contraction for 10 seconds before relaxing. Repeat the movement five times.
Seated Towel Raise
The seated towel raise is a gentle exercise that targets the extensor muscles of the neck. Sit on a chair or on an exercise bench with your legs hip-width apart, knees bent, and feet flat on the floor. Loop a small-to-medium towel around the back of your head and hold the ends of the towel in each hand. Bend at the waist so that your elbows are 2 to 3 inches from the top of your thighs. Slowly move your head upward while pulling down with your arms to provide resistance with the towel. With control, lower your head back down to the starting position. Complete two sets of 10 to 15 raises.
Face Down Plate Raise
The face down plate raise dynamically works the neck extensors. Lie face down on an exercise bench with your head and neck hanging over the edge of the bench. Set a light weight, 2.5 lbs or less, on the back of your head and hold it in place with your hands. Begin with the top of your head pointing toward the ground. Slowly lift your head up as high as you can, moving only your head and neck. In a controlled manner, lower your head back down to the starting position. Complete three sets of eight to 12 repetitions.
Neck Extension Stretch
The neck extension stretch should be performed after your neck workout to lengthen and relax your muscles. Sit or stand with your torso erect. Take a deep breath in. As you exhale, take your chin toward your chest until you feel a stretch in the back of your neck. Hold the stretch for 20 to 30 seconds, remembering to breathe. Repeat the stretch two times.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- Shape Fit: Seated Towel Raises
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