Good muscle tone in the area where the head and neck meet is important for maintaining proper posture, providing greater flexibility, having a more resilient cervical spine, preserving three-plane range of motion--side to side, up and down and in rotation--and eliminating the appearance of saggy flesh which stems from poorly toned underlying muscle and becomes more pronounced as people age.
Flexion Exercises
When you tilt your head forward or to the side, you are using muscles that flex the neck. To exercise the muscles that tilt the head forward, as in nodding or looking at your feet, place your hands against your forehead with your head held level. Exert pressure against your hands using your next muscles while using your hands to resist the tendency of the head to dip down; do not allow either your hands or your head to move. Count to five, then relax. Do this exercise a total of five times. To exercise the muscles that tilt the head to one side, begin by placing your right palm against your right temple with the fingers pointing backward. Push sideways against your hand with your head while allowing neither to move, holding for a count of five. Do this five times on each side.
Extension Exercises
Extending the head on the neck means raising the head from a "dipped" position as in waking up from a nap in class, or moving it from a position tilted to the side to the upright position. To exercise the muscles responsible for the former, place your hands behind the top of your head with the fingers interlocked. Without allowing your hands or head to move, press the back of your head against your fingers for a count of five. Relax and repeat for a total of five times. To exercise the muscles controlling lateral extension, begin with your head tilted to the left and with your right hand placed against your right temple, fingers pointing backward. Attempt to bring your head upright while using your hand to keep it from actually moving. Hold for a five-count and relax. Do this a total of five times on each side.
Rotation Exercises
Rotating the head about the neck is what creates a "no" shaking of the head. To exercise the muscles involved, turn your head as far to the right possible without moving your shoulders. Hold this position for five seconds, then relax. Do this a total of five times on each side. For an isometric alternative, place your palm against your right rear cheek area fingers upward. Attempt to turn your head while preventing motion using your hand and hold for a five-count. Do this five times on each side.
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