Exercising the muscles of the neck can offer numerous health benefits, including reduced tension in the neck and shoulders, less neck pain and greater resistance to neck injuries. Neck lift exercises will strengthen the muscles in the neck with or without the use of small weights. Beginners should start using little or no resistance and slowly add resistance to their neck exercises as their neck becomes stronger over the course of several weeks.
Side Tilt
To exercise the sides of the neck, start by holding one hand against the side of your head. Tilt your head to the side as if you were trying to touch your ear to your shoulder, and resist this movement with your hand. Hold each repetition for about five seconds and then release. Do approximately 10 repetitions up to three times daily. Make sure to do both sides of the neck.
Forward Neck Bend
To workout the muscles of the lower neck, begin by holding both hands against your forehead. Try to tilt your head forward while resisting the movement with your hands. Hold each repetition for approximately a five count before releasing. Perform 10 repetitions of this neck lift exercise up to three times per day.
Backward Neck Resistance
This exercise is just the opposite of the forward neck bend. Place both hands interlocked behind your head. Tilt your head backward while resisting the movement with your hands. This exercise is ideal for relieving neck and shoulder tension. Hold each repetition for about five seconds before resting. Complete up to 10 repetitions a maximum of three times per day.
Face Down Plate Neck Resistance
For a more intense workout, add a small weighted plate---under five pounds---to your neck lifting regimen. Lie face down on a weight bench with your head and shoulders hanging off the end of the bench. Hold a weighted plate behind your head with your hands, lightly resting it against the back of your head is acceptable, and slowly lower your head toward the ground. Next, lift your head up until your head and neck are aligned straight with the rest of your body; hold for a few seconds before beginning the next repetition. Complete a total of 10 repetitions per session.
Face Up Plate Neck Resistance
This exercise is the exact opposite of the face down resistance exercise. Start by laying face up on a weight bench with your shoulders slightly hanging off the end of the bench. Next, place a lightly weighted plate in your hands and gently rest it on your forehead to provide additional resistance to the movement. Raise your head slowly and hold for a two count before lowering it back to the starting position. Avoid any sort of jerking motion. Perform a total of 10 repetitions per set.
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