Imagine supporting a 12- to 15-lb. dumbbell between your shoulders. According to Paul Chek of the Corrective High-performance Exercise Kinesiology Institute, your head weighs about 8 percent of your body weight. Prevent impingement of your nerves and maintain the range of motion of your neck by including active and passive neck exercises in your training routine.
Flexion and Extension
Your sternocleidomastoid muscle runs from behind your ears to the inner end of your clavicle and flexes your head forward. Perform a forward flexion by drawing your chin to your chest in a straight line or at a diagonal. Three pairs of capitis muscles bend your head backward, drawing your head toward your shoulder blades. These muscles lie underneath your traps, the large neck muscle you feel when you rub the back of your neck. Complete a neck extension by lifting your chin toward the ceiling. The semispinalis capitis muscle flexes your neck laterally. Bending your ear sideways toward your shoulder to do a lateral flexion.
Rotational
Turn your head to your left, then turn it to your right for rotational exercises. Your splenius and longissimus capitis muscles perform this movement. Combine rotational, flexion and extension to move your head in a complete circle.
Isometric
Isometric neck exercises are best done in a lying position, using the weight of your head and gravity to work your neck muscles. An isometric exercise means your muscles contract without creating movement. Lie on your back with your head slightly off the edge of a bed or table. Keep your neck straight to hold your head in line with your body. Your sternocleidomastoid muscle is isometrically contracting to maintain the straight line. Turn onto your tummy with your head at the end of the bench. Isometrically contract your traps and capitis muscles to prevent your head from bending toward the ground.
Manual Resistance
Do manual resistance exercises with the help of a partner. Flex, extend and rotate your neck as your partner pushes against your head, resisting your efforts. Manual resistance exercises are often used by clinicians and therapists to diagnose neurological problems in the neck.
Shrugs
Your upper trapezius muscle is the largest of your neck muscles responsible for extending your head and drawing your shoulders toward your ears. Shrug in a straight line, slightly forward and slightly backward. Combine all three types of movements to shrug in a circular direction.
Active Range of Motion
Active range of motion means you are actively contracting one muscle to stretch the opposite muscle. For example, forcefully contract your sternocleidomastoid to bend your head forward, stretching your traps and your capitis muscles.
Passive Range of Motion
Perform passive range of motion exercises by pulling or pushing on your head while your neck muscles relax. Bend your chin toward your chest then relax. Place both hands behind your head to pull your chin even closer to your chest. Return to an upright position, then rotate your head to your right. Now, use your right hand to turn your head gently and slightly past the point of resistance.
References
- "Equal But Not The Same, Considerations for Training Females"; C.H.E.K. Institute; 1997
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D. and Kevin Patton, Ph.D.; 2007
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Peggy Houglum and David Perrin; 2005
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