Most people will experience neck pain at some point in their lives. Working at computers and driving long distances with slumped shoulders and the head leaning forward strains and misuses neck muscles, causing stiffness and soreness. Strengthening neck muscles through exercise can alleviate that pain and help improve posture and appearance as well.
Side to Side Isometrics
The Ohio State University Medical Center recommends strengthening the side of the neck with isometrics. With the head straight up, put your right hand to the right side of your head. Press toward the right shoulder while resisting with the hand. Repeat on the left side. Taikwando Information, a martial arts training resource, suggests the opposite approach. Lean the head toward the right shoulder, put the right hand on the left temple, and try to push the head upward while resisting with the hand. Repeat on the left side.
Back to Front Isometrics
Place your hands on the back of your head, and press against them while resisting, then repeat by placing the hands on the forehead, suggests The Ohio State University Medical Center. To tighten a baggy chin area, Taikwando Information recommends tilting the head back, placing thumbs under the chin, then using neck muscles to push down against the thumbs while resisting the pressure.
Dumbbell Exercises
The Harvard Medical School HealthBeat reports that a series of five strength-training exercises with hand-held dumbbells, executed three times a week, can resolve chronic work-related neck pain. The first of these exercises is the dumbbell shrug. Stand straight with dumbbells held straight down at your sides, then lift shoulders in a shrug and hold for one count. Lower and repeat eight to 12 times. For the one-arm row, stand on the right foot next to a low bench, with left shin and hand on the bench. Hold dumbbell in right hand extended downward, then pull the weight upward until upper arm is parallel with back. Lower and repeat. For the upright row, stand erect with a dumbbell in each hand in front of hips, with palms facing the body. Lift the weights along the body to the center chest, lower and repeat. Sit facing forward on a 45-degree weight bench for reverse flyes. Start with a dumbbell in each hand hanging downward, then lift the weights out and to the sides at shoulder height. Finally, do lateral raises, standing erect with weights down at sides and lifting the arms outward to shoulder height, parallel with the floor.
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