Strengthening your neck muscles improves your posture by keeping your head aligned with your spine. Stretching your neck muscles helps alleviate tension that may lead to headaches, and it also allows your neck to enjoy its full range of motion. Jaw strengthening exercises offer benefits for any activity that uses mouth strength, from singing to playing a woodwind instrument. Exercises to stretch your jaw muscles may help relieve pain from conditions such as temporomandibular joint disorder and may help improve your oral hygiene, according to the National Pain Foundation and the Memorial Sloan-Kettering Cancer Center. Practice both strengthening and stretching exercises several times per week as part of your overall fitness routine.
Neck Strengthening
Neck strengthening exercises promote a strong upper-shoulder area, allowing better posture. Lie face up on a bench and support a small weight plate on your forehead. Slowly lift your head as far as is comfortable and hold the position for a few seconds before lowering back down. Repeat 10 to 12 times, and then lie face down with your chest at the top edge of the bench. Hold the weight plate behind your head and, with a controlled motion, lift your head. After a few seconds, return to starting position and then continue for eight to 10 repetitions. Begin the exercises with light weights and gradually move to heavier weights as your neck strength increases.
Neck Stretching
Exercises to stretch your neck muscles may be done throughout the day as needed to release stress in your neck and shoulders. Sit tall with your head directly above your spine. Slowly lower your right ear to your right shoulder, and grasp your left temple with your right hand to gently intensify the stretch. Hold for several moments before releasing. Repeat on your other side. Further stretch your neck muscles by dropping your chin to your chest and then moving your head in full circles around your shoulders, first in one direction and then the other.
Jaw Strengthening
Jaw strengthening exercises improve your mouth strength and endurance by challenging the muscles that attach your jawbone to your face. Place your fingers on your lower teeth and, as you press down gently, resist the movement by pushing your lower jaw upward. After several repetitions, perform the exercise on your upper jaw by pushing up with your fingers as you press your jaw down. Next, open your mouth as wide as you can and then close it, repeating the motion quickly for 20 to 30 reps. Finally, thrust your lower jaw out as far as possible and move it rapidly from side to side for one full minute.
Jaw Stretching
Tight jaw muscles may lead to problems with biting, chewing, dental hygiene or other activities that require you to open your mouth widely. Stretching exercises help increase your jaw flexibility and may be practiced several times per day. Open your mouth as wide as possible, and then, with gentle pressure from your hands on your upper and lower teeth, gradually stretch your mouth open even wider. Hold for several moments at a time. Alternate the exercise by stretching in a diagonal motion on each side.
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