The muscles of your head and neck need to be stretched and strengthened like the muscles of the rest of your body. Exercises for the neck can increase strength and flexibility, promoting good posture and decreasing the possibility of neck pain and tension. Exercises can be done without equipment or with the use of weight machines at your gym.
Lying Down Chin Tuck
The chin tuck exercise strengthens the muscles that pull your head back. Although this exercise is called a chin tuck, you do not tuck your chin down toward your chest like you would when diving into a pool. Instead, the chin tuck brings your chin and head back toward your neck. This is beneficial for proper neck posture. To perform a lying down chin tuck, lie on your back with your legs straight and your arms relaxed at your side. Point your chin toward the ceiling so it is perpendicular to the floor. Push the back of your head into the floor to slide your head backwards. Do not change the angle of your chin and jaw during this exercise.
Side Neck Stretch
The side neck stretch targets the scalene muscles of the neck. You may sit or stand to do this stretch. Tilt your neck as far to the right as is comfortable and do not rotate your head. You may place your right hand on your head with your palm above your left ear to increase the stretch if you wish, but do not pull on your neck. The weight of your hand is enough. Hold for five to 10 seconds and then repeat on the left.
SCM Neck Stretch
The SCM neck stretch elongates the sternocleidomastoid muscle in the front and sides of the neck. You can do this exercise sitting or standing up straight. Begin by turning your neck to the left and looking over your left shoulder. Then, tilt your chin and rotate your neck to look up at the ceiling. Hold for 20 seconds and then repeat on the right.
Machine Side Flexion
The side or lateral flexion exercise on a 4-way neck machine strengthens the side muscles of your neck with an easy movement. Sit sideways on the machine and place the left side of your head against the pad. Then, push against the pad and tilt your head to the left. Straighten your neck to complete the side flexion. Repeat on the right.
Machine Neck Flexion
The muscles responsible for bringing the chin down may also be strengthened with a weight machine. Sit on the machine facing the head pad. Place your forehead against the pad and then push forward to bring your chin down. Raise your head to complete the exercise.
Machine Neck Extension
The neck also moves backwards, which is called neck extension. Many muscles are involved in this action. To perform the neck extension exercise, sit on the machine facing away from the head pad. Place the back of your head against the pad. Begin with your chin tucked and then press your head back to look up at the ceiling. Return your neck to the starting position to complete the exercise.
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