Neck Alignment Exercises

Your neck is responsible for holding up your head, which weighs between 12 and 15 pounds. With proper alignment, your head is centered over your spine while resisting gravity. Your neck muscles include your erector spinae, located in the back on your neck along your spine, your trapezius, located above your shoulders and your levator scapulae, located between your neck and your shoulder blades. Proper alignment and muscle balance stabilizes your cervical, or neck, vertebrae and allows ease of movement of your head and neck. Exercises that strengthen your neck muscles will improve posture and alignment.

Easy Push-Up

This exercise strengthens your chest, arms and erector spinae, the muscles along your spine and neck which hold your head up. Lie on your stomach with your legs extended, your arms bent and your hands placed on the floor by your sides. Begin the exercise by pushing your upper body up until your arms are extended. Contract your abdomen to keep your back straight and bend your knees, placing them on the floor. Keep your head and neck in alignment and hold the extended position for five full breaths. Slowly lower your body, returning to the starting position. Work up to three sets of 10 repetitions.

Shoulder Shrugs

This exercise strengthens your trapezius and levator scapulae muscles which elevate your shoulders and extend your neck. Stand with your feet shoulder-width apart. Extend your arms at your sides and hold dumbells in your hands with your palms facing in. Begin the exercise by contracting your neck muscles and lifting your shoulders and arms up without using your arms. Slowly lower your arms and relax your neck muscles, returning back to the starting position. Work up to three sets of 10 repetitions.

Sideways Neck Flexor

This exercise targets the muscles on the sides of your neck. Lie on your side with your head on your bottom forearm. Bend your top arm and place your hand on the floor in front of you for support. Begin the exercise by lifting your head towards the ceiling. Hold for five full breaths, and then slowly lower your head, returning to the starting position. Work up to three sets of 10 repetitions.

Self-Resistance Exercises

This exercise targets the front and back of your neck and is performed using your hands to resist the movements. Place your hands on your forehead. Begin the exercise by bending your head forward while pressing with your hands to create resistance. Continue the exercise by placing your hands behind your head. Bend your head back while pressing with your hands to create resistance. Hold each exercise for five full breaths. Complete up to three sets of 10 repetitions in both directions.