Neck Developer Exercises

Your neck, located at the top of your spine, is a troublesome area, second only to your lower back in potential ailments. Your neck consists of nine different muscles. Neck muscles work to support your neck by stabilizing and aligning your upper spine. Your neck works like a shock absorber when outside forces are placed on your body. Muscle movements include flexion, extension, lateral flexion and rotation. Exercises for developing your neck muscles are designed to improve movement and strength while reducing fatigue and risk of injury. In addition, your neck muscles need to be strong enough to hold up the weight of your head, which is approximately five kilograms.

Prone Neck Lifts

This exercise strengthens the splenius muscles on the back of your neck. Lie face down on a flat bench with your head hanging off the edge of the bench with your chin tucked to your chest. Begin the exercise by slowly lifting your head up until your head is parallel to the floor. Hold, and then slowly return back to the starting position. Complete up to 15 repetitions.

Supine Neck Lifts

This exercise strengthens your scalenes muscle group, located in the front of your neck. Lie on a bench face up with your head hanging off of the edge of the bench. Begin the exercise by slowly lifting your head up until your chin is tucked to your chest. Hold, and then slowly lower your head back down to the starting position. Complete up to 15 repetitions.

Lateral Neck Lifts

This exercise strengthens your sternocleidomastoid, your side neck muscles. Lie on your side with your bottom arm bent supporting your head. Bend your top arm and place your hand on the floor in front of you for support. Begin the exercise by slowly lifting your head toward the ceiling. Hold, and then slowly lower your head back to the starting position. Complete up to 15 repetitions. Repeat the exercise on your other side.

Neck Rotation

This exercise strengthens your sternocleidomastoid, your side neck muscles. Lie on your back with your knees bent at 45 degrees and your feet flat on the floor. Bend one arm and place your hand against your cheek. Begin the exercise by turning your head toward the side where your hand is. Add resistance to the exercise by pressing your hand against your cheek as you attempt to turn your head. Hold the resisted position for five to 10 seconds, and then release. Complete up to 15 repetitions. Repeat the exercise on the other side.