The neck can be made stronger from the front, back and sides with isometric and isotonic exercises. Isotonic exercises such as shoulder presses and lunges are the type most often thought of, where you move your muscles against resistance. Isometric exercises are the opposite. The muscle are contracted without moving.
Isometric Cervical Rotation
The isometric cervical rotation exercise uses a resistance band to strengthen the rotator muscles of your neck. These are the muscles that turn your head side to side. The exercise is meant to be isometric though, so do not actually rotate your head. Instead, use a resistance band to enable you to resist rotating your head. The exercise works like this: wrap a resistance band around your head and cross the band at your forehead. Hold an end in each hand with your arms bent and raised at your sides. Your elbows should make 90 degree angles and be in line with your shoulders. Point your fists toward the ceiling so your arms resemble goal posts. You may sit or stand up straight to do this exercise. Next, extend your right arm straight to the side, which will make you want to turn to the right but instead tense your neck muscles to resist the motion. Repeat on the left.
Isometric Cervical Extension
The isometric cervical extension exercise is similar to cervical rotation. Sit or stand and then wrap a resistance band around your head; this time, though, the middle of the band goes above your right ear and you hold both the ends in your left hand. Raise your left arm at your side and bend it to 90 degrees. Next, straighten your left arm to the left and resist tilting your head sideways. Repeat on the other side.
Cervical Flexion
The cervical flexion exercise uses a weight machine with a pad against which you can press with your head to strengthen your neck. There is a seat you can sit down either facing forward, sideways or backwards and an arm that a pad about the size of your head is attached to for you to push against. The machine will be labeled as the cervical or neck machine. To perform cervical flexion, sit on the machine facing the pad and place your forehead on the pad. Look up slightly to prepare. Then, press against the pad and tilt your chin toward the chest. This is flexion. Move your head back to complete one repetition.
Cervical Abduction
Cervical abduction strengthens your neck with the same machine as the cervical flexion exercise. Instead of sitting facing forwards, however, sit sideways on the machine and place the right side of your head above the ear against the pad. Bend your neck slightly to the left to prepare and then press against the pad to bring your right ear toward your right shoulder. This is called abduction of the neck because you are moving your head away from the midline of your body. Repeat on the other side.
Cervical Hyperextension
The cervical hyperextension is the final exercise performed on the weight machine. For this exercise, sit facing away from the pad. Place the back of your head firmly against the pad. Tilt your chin slightly forward to start and then press your head backwards as far as is comfortable and look up at the ceiling. Bring your chin forward to complete one rep.
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