Resistance Band Exercises For The Neck

The two main muscles of the neck include the sternocleidomastoid (SCM) and the splenius. Together, these muscles move the neck forward, backward and sideways. Moving the neck in each direction against the resistance of a band strengthens these neck muscles. Rotating the neck against the resistance band trains the neck muscles, too.

Side Neck Flexion with Band

Flexing your neck to the side happens by contracting the SCM muscle on the side and front of your neck. Performing this action against water, gravity or a weight machine will strengthen the SCM---using a resistance band is another way to work your neck that still gives you options for how much resistance you use. Resistance bands are sold with weights from low to very heavy. Use a low weight the first time you attempt this exercise as the SCM is a small muscle. To begin, wrap the band from your forehead around the back of your head. Grab the ends with your left hand and twist the center of the band over your right ear with your left hand beside your left ear. Bend your left arm and relax your right arm at your side. It does not matter if you stand or sit for this exercise. Next, flex your neck to the right and keep your left hand stationary. Straighten your neck back to center. Switch sides to train the SCM on your left side.

Rear Neck Bridge with Band

The rear neck bridge is a unique body weight exercise for the splenius muscle of the neck. A free weight or resistance band adds more challenge for the splenius muscle. You should be comfortable performing this exercise without a band before trying the resistance band variation. To perform the rear neck bridge with band, lie on your back with your knees bent and feet on a thick mat. Wrap the band around your sternum and hold the ends on the mat with your hands at your sides. Squeeze your abs and glutes. Slowly lift your hips and back off the mat to come onto the top of your head. Your neck extends as you raise up against the resistance from the band. Use your arms at most for balance, but do not push yourself up with them. Lower back down to complete a rear neck bridge with band.

Cervical Rotation with Band

The cervical rotation exercise trains your neck muscles to be strong when you turn your head from side-to-side. To perform this exercise, place the center of the band behind your head and cross the ends in the front across your forehead as if you are about to tie a bow on your forehead. Hold the ends of the bands in each hand with your palms facing forward. Your arms make 90 degree angles at your sides like goal posts. Gently pull your left arm straight to the left at shoulder level and slowly turn your head to the right against the band's pull. Return to center and bend your left arm back to the starting position. Repeat with the right arm.

You can also do this as an isometric exercise. Simply perform the exercise as described but keep your head centered as you pull the band in each direction. Resistance band isometric exercises resist the band without moving in the opposite direction.