Your neck is surrounded by 11 primary muscles that facilitate flexion, extension, lateral flexion and rotation of the neck, according to Dr. Susan Hall, author of "Basic Biomechanics." Four of these are in front, two on the sides and five in back. One of these muscles, the levator scapulae, also attaches to the scapula bones on your upper back. The other muscles of your upper back include the trapezius and rhomboids, which help move your scapula bones through various ranges of motion. Your neck and upper back muscles also help protect the cervical and thoracic vertebrae of your spine. To strengthen these muscles, perform resistance exercises through the aforementioned ranges of motion. This will help them execute their functions effectively.
Neck Extensions
Neck extensions strengthen the muscles on the posterior, or back, side of your neck. Stand or sit upright and look forward. Have a partner place her hands on the back of your head. Move your head backward against light resistance from your partner. Return to the starting position and repeat for 10 repetitions, or reps.
Neck Flexion
The neck flexion exercise works the muscles on the anterior, or front, side of your neck. Start in the same position as for neck extensions but have your partner place his hands on your forehead. Slowly tuck your chin to your chest against gentle resistance from your partner. Perform 10 reps.
Neck Lateral Flexion
This exercise strengthens the muscles that move your neck laterally, or side to side. Stand or sit upright and have a partner place her hands on the left side of your head, above your ear. Tilt your head so your left ear moves toward your left shoulder. Tell your partner to provide resistance during the movement. Perform 10 reps and then switch sides.
Barbell Bent-Over Rows
The American Council on Exercise recommends barbell bent-over rows to strengthen the rhomboids in your upper back. Stand upright and hold a barbell in front of your thighs with your palms facing your body. Flex your knees and lean forward slightly to lower the bar to your knees. Pull the bar upward from your knees to your belly, drawing your elbows behind your body. Slowly lower the bar back to your knees and repeat for six to 12 reps.
Shoulder Shrugs
Shoulder shrugs build the trapezius and rhomboid muscles on your upper back. Stand upright and hold a barbell in front of your thighs with your palms facing your body. While keeping your arms straight, lift your shoulders straight up as high as possible to raise the bar. Hold for a second at the top and then slowly lower your shoulders back down. Perform six to 12 reps.
Upright Rows
According to strength and conditioning specialists Thomas Baechle and Roger Earle, upright rows strengthen the trapezius muscles. Stand upright and hold a barbell or dumbbells in front of your legs. Move your elbows sideways away from your body and your hands straight upward under your chin to lift the bar or dumbbells. Slowly reverse the movement to return to the starting position and repeat for six to 12 reps.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- Get Body Smart: Muscles that Act on the Shoulder (Scapula)
- American Council on Exercise: Barbell Bent-Over Row
- American Council on Exercise: Standing Barbell Shrug
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
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